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)

Thoracic Iso Holds

Every Minute on the Minute 6 minutes (3 sets):

Even – 3-5 Perfect Parallette hoot-Throughs

Odd – 3 Romanian Deadlifts @ 2211 tempo

(Hold the bar at your launch position for 2 seconds – make any necessary position adjustments i.e. knees back or your thoracic iso hold)

Every Minute on the Minute 6 minutes (3 sets):

Even – 20 seconds Support on Rings (top of dip) + 10 seconds Hold in Catch Position (bottom of dip)

Odd – 3 single-leg jumps (box or broad) per leg

(Complete all three on one leg before switching)

Strength/Skill

Power Clean (1X1)

PERFORMANCE:

Every 2 minutes, for 20 minutes (10 sets):

Power Clean x 1 rep

FITNESS:

Three sets of:

Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111

Rest 45 seconds

100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm

Rest 45 seconds

Bulgarian Goat Bag Swings x 10 reps @ 3011

Rest 45 seconds

Side Plank Hold x 45 seconds each side

Rest 45 seconds

Metcon

Metcon (Time)

PERFORMANCE:

Option 1

Complete rounds of 9, 7 and 5 reps for time of:

205/145 lb Power Clean

Ring Muscle-Up

OR…

Option 2

For time:

15 Power Cleans (155/105 lbs)

30 Ring Dips

10 Power Cleans

20 Ring Dips

5 Power Cleans

10 Ring Dips

Compare today’s results to March 06, 2019.

FITNESS:

Complete as many rounds and reps as possible in 8 minutes of:

10/7 Calories of Assault Bike

10 Stationary Dips

20 Kettlebell Swings