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 Lat Stretch x 60 seconds each side
Banded Hamstring Flossing x 60 seconds each side
Clean & Jerk Barbell Complex
https://www.crossfitinvictus.com/blog/a-how-to-on-warming-up-for-the-clean
Weightlifting
Power Clean (6 x (2+2+2), )
Every 3 minutes, for 18 minutes (6 sets) of:
2 Power Cleans + 2 Cleans + 2 Front Squats
Start at 55-60% of your 1-RM Power Clean and build from there.
FITNESS:
Three to Four sets of:
Kettlebell Complex
*10 Bulgarian Goat Bag Swings
*10 Single-Arm Kettlebell Presses (each arm)
*10 Alternating Reverse Lunges with Goblet Hold
*10 Single Kettlebell Thrusters (hands on horns)
Rest 2 minutes
Metcon
Metcon (4 Rounds for time)
PERFORMANCE:
Every 4 minutes, for 16 minutes (4 sets) for times of:
20/15 Calories of Assault Bike
10 Bar-Facing Burpees
5 Cleans (185/125 lbs)
FITNESS:
Every 4 minutes, for 16 minutes (4 sets) for times of:
20/15 Calories of Assault Bike or Ski Erg
15 Dumbbell Burpee Deadlifts
Accessory Work
Three sets for quality:
60 Second Prone Plank Hold (add weight if possible)
30 Second Rest
60 Seconds Hollow Body Bounces
30 Second Rest