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)
.
Core:
2 sets
Fitness:
Hollow body bounces x 60
Strt Body ceiling reaching Crunches x 10
Tuck Rock to tuck sit x 10
hollow body twist x 10
hand plank arch to hollow x 10
Weightlifting
Split Jerk (2×3, 2×3, 2×5, 10×1)
Every 2 minutes, for 4 minutes (2 sets) of:
Jerk Balance x 3 reps
Every 2 minutes, for 4 minutes (2 sets) of:
Tall Jerks x 3 reps
Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.
Every 90 Seconds, for 3 minutes (2 sets):
Behind the Neck Press in Split x 5 reps
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk w/ 2second pause in dip & 2second pause in catch x 2 reps
*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-10 = @ 80%
FITNESS:
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Half-Kneeling Landmine Press (right) x 8 reps @ 2111
Station 2 – Half-Kneeling 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
Metcon (6 Rounds for reps)
Three sets for max calories/reps:
60 seconds of Assault Bike
60 seconds of Strict Handstand Push-Ups
Rest 60 seconds