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)

Jerk warm-up with empty barbell:

Three sets of:

Split Press x 5 reps

Rest 60 seconds

Three sets of:

Split Jerk x 5 reps with a 3 seconds pause in the dip and a 3 second pause in the catch

Rest 60 seconds

Three sets of:

Split Jerk x 3 reps (build in weight)

Rest 60 seconds

Three sets of:

Jerk Balance x 3 reps

Rest 60 seconds

Weightlifting

Split Jerk (8x (1+1))

Every 2 minutes, for 16 minutes (8 sets) of:

Push Jerk + Split Jerk

FITNESS:

Every 90 seconds, for 18 minutes (3 sets) of:

Station 1 – Landmine Press (right) x 8 reps @ 2111

Station 2 – Landmine Press (left) x 8 reps @ 2111

Station 3 – Reverse Snow Angels x 20 reps (slow & controlled)

Station 4 – Strict Toes to Bar x 8-10 reps @ 3110

Metcon

Metcon (3 Rounds for reps)

Three sets for max reps of:

60 seconds of Dumbbell Box Step-Overs (55/35 lb DBs; 24″/20″)

60 seconds of Strict Handstand Push-Ups

60 seconds of Strict Stationary Dips

60 seconds of Strict Pull-Ups

Rest 60 seconds