CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats

Warm-up (No Measure)

.

FITNESS:

Every Minute on the Minute for 3 Minutes:

Handstand Hold x 30 seconds

Every Minute on the Minute for 3 Minutes:

Single-Leg Squat from Box x 5 each side

(stand on top of box and lower yourself to floor – don’t push off the floor, only lightly make toe contact)

Every Minute on the Minute for 3 Minutes:

Wall Climbs x 30 seconds

OR

PERFORMANCE:

Every Minute on the Minute for 3 Minutes:

Press in Jerk Receiving Position x 5 reps

Every Minute on the Minute for 3 Minutes:

Jerk Balance x 3 reps

Every Minute on the Minute for 3 Minutes:

Hang Clean + 3 Front Squats”

Weightlifting

Hang Clean and Jerk (8 X (1+1))

Every 2 minutes, for 16 minutes (8 sets) of:

Hang Clean + Jerk

FITNESS:

Four sets of:

Russian Step-Ups x 10 reps each leg

Rest 30 seconds

Single-Arm Dumbbell Press x 8 reps each @ 2111

Rest 30 seconds

100-Meter Front-Racked Kettlebell Carry

Rest 30 seconds

Metcon

Metcon (3 Rounds for reps)

Against a 3-minute running clock…

30/20 Calories of Assault Bike or Rowing

Max Reps of Burpees to Target 6″ Above Standing Reach

Rest 3 minutes, and repeat for a total of three (3) sets.