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)

.

Shoulder Circuit

Bicep Openers x 10 reps

Xiopang x 10 reps

Bent Over Rows x 10 reps

Bicep Curl + Push x 10 reps

One or Two sets w/ empty bar:

5 Clean Deadlifts, 5 Muscle Cleans, 5 Press In Split Jerk Position

3 Power Cleans, 3 Jerk Grip Overhead Squats

3 Squat Cleans, 3 Front Squats

3 Squat Cleans, 3 Sotts Presses

*Every new line means take a short break before moving to the next movements

Take 5-10 minutes to warm up clean to starting weight for Metcon.

Metcon

Metcon (8 Rounds for weight)

PERFORMANCE:

Every 4 minutes, for 32 minutes (8 sets) for max load:

400 Meter Run

3 Power Cleans

3 Ring Muscle-Ups

Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made – e.g., 6270 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.
FITNESS:

Every 4 minutes, for 32 minutes (8 sets) for times:

400 Meter Run

16 Kettlebell Swings

8 Stationary Dips

Note working time for each set and then sum them for total working time.

Accessory Work

Three sets of:

Y’s, T’s, W’s x 5 reps per exercise

Rest 30 seconds

Dumbbell External Rotation x 10 reps per side (5-10 lbs db MAX)

Rest 30 seconds