CrossFit Odyssey – CrossFit
Warm-up
Joints/Tens (No Measure)
Joints
Ten of each:
pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats
Warm-up (No Measure)
Overhead Movement Prep
Lunge Matrix x 3 steps to each position with each leg
Two or Three Sets:
Turkish Get-Ups x 2 each side
Single-Arm Kettlebell Swings x 10 each side
OR if you are Jerking!
Wall Slides x 10 @ 3030
Pec Activation
Three Sets:
Tall Jerks x 3
Press From Receiving Position x 3
Overhead Alternating Reverse Lunges x 6
Strength/Skill
Split Jerk (3X3, 3X3, 4X1)
PERFORMANCE:
Every 2 minutes, for 6 minutes (3 sets):
Push Press x 3 reps
Every 2 minutes, for 6 minutes (3 sets):
Power Jerk x 2 reps
Every 2 minutes, for 8 minutes (4 sets):
Split Jerk x 1 rep
Build over the course of the 20 minutes, with the goal being to establish today’s heavy split jerk.
FITNESS:
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8 reps @ 2111
Station 2 – Landmine Press (left) x 8 reps @ 2111
Station 3 – Prone Plank x 60 seconds
Station 4 – Alternating Cossack Squats x 16-20 reps @ 2111
Metcon (3 Rounds for time)
PERFORMANCE:
Every 5 minutes, for 15 minutes (3 sets) for times:
500 Meter Row
20 Single-Arm Dumbbell Hang Clean & Jerk (55/35 lbs – 10 each side)
Go as hard as you can, rest and repeat. Please note times for each of the three sets.
FITNESS:
Every 5 minutes, for 15 minutes (3 sets) for times:
500 Meter Row
30 Single-Arm Kettlebell Swings (15 each arm)
Go as hard as you can, rest and repeat. Please note times for each of the three sets
