CrossFit Odyssey – CrossFit
Warm-up
Warm-up (No Measure)
.
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
Two Sets of:
Front Squat x 3
Sotts Press x 3
Weightlifting
Split Jerk (3×3, 6×2, )
Every 90 seconds, for 4:30 minutes (3 sets):
Squat Jerk x 3 reps
If mobility is an issue – stick with the empty bar and work to get lower each set. If mobility is not an issue, build over the course of the 4 sets.
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk
*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk
*Sets 3-4 = 2 reps at 85% of 1-RM Split Jerk
*Sets 5-6 = 2 reps at 90% of 1-RM Split Jerk
FITNESS:
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Unsupported Seated Dumbbell Press x 10 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 10 reps @ 21X0
Station 3 – Suitcase Carry x 100 Meters (50 meters each side)
Metcon
Metcon (Time)
3 ROUNDS FOR TIME
500M row
20 Push Press (115/75)
20Toes to Bar
FITNESS:
Three rounds for time of:
500 Meter Row
20 Dumbbell Push Presses
20 V-Ups