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)
.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps
Barbell Complex Warm-Up
Weightlifting
Clean and Jerk (12 X 1)
Every 2 minutes, for 24 minutes (12 sets):
Clean & Jerk x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 85, 87, 89, 91, 93, 95, 95
FITNESS:
Every 90 seconds, for 24 minutes (4 sets) of:
Station 1 – 60 seconds of Strict Pull-Ups
Station 2 – 12 Kettlebell Goblet Kang Squats
Station 3 – 5 Bat Wing Extensions @ 3333
Station 4 – 10 Zottman Curls @ 3030
Metcon
Metcon (Time)
PERFORMANCE:
For time:
50/35 Calories of Assault Bike
30 Ground to Overhead (115/75 lbs)
30 Pull-Ups
Time Cap = 10:00
FITNESS:
For time:
50/35 Calories of Assault Bike
40 Kettlebell Swings
30 Box Jumps or Step-Ups
(if you choose jumps, jump up and step down)
Time Cap = 10:00