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WEDNESDAY, 5/29/19

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Pronated Hang x 30-60 seconds

Russian Baby-Makers x 10-15 reps

Jefferson Deadlift x 10 reps


Spend 10 minutes cycling through Olympic Lifting Skills & Drills based on your needs with an empty (or light) barbell.

Here are some ideas:

Snatch – Snatch Pulls, Overhead Squats, Snatch Balance, Muscle Snatch, Tall Snatch

Clean – Clean Pulls, Muscle Cleans, Tall Cleans

Jerk – Press from Receiving, Jerk Balance, Tall Jerk


Two Sets:

Kettlebell Halos x 10 (5 each direction)

Kettlebell Windmills x 10 (5 each side)

Turkish Get-Up x 6 (3 each side)

Single-Arm Kettlebell Thruster x 10 (5 each side)

Waiter Carry x 50 yards each side


Two sets of:

Perform 30 seconds on each side of the following movements…

*Station 1 – Banded Palloff Hold

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Single-Leg Glute Bridge Hold

*Station 4 – Side Plank Hold

*Station 5 – Dynamic Bulgarian Split Squat Jumps

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.


Metcon (Time)


Four rounds for time of:

400 Meter Run

10 Deadlifts (275/185 lbs)

15 Toes to Bar


Four rounds for time of:

400 Meter Run

15 Kettlebell Swings

15 V-Ups

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