CrossFit Odyssey – CrossFit
Warm-up
Joints/Tens (No Measure)
Joints
Ten of each:
pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats
Warm-up (No Measure)
Banded Scarecrow x 30-60 seconds per position
Banded Good Mornings x 30-60 seconds
Banded Lat Stretch x 30-60 seconds per arm
Barbell Complex x 3 sets:
Muscle Clean from Hang x 3
Front Squat x 3
Tall Cleans x 3
Tall Jerks x 3
Rest as needed
Strength/Skill
Clean and Jerk (10X1)
PERFORMANCE:
Every 2 minutes, for 20 minutes (10 sets) of:
Clean & Jerk
Start around 70% of your 1-RM Clean & Jerk and build over the course of the 10 sets to something heavy for today
FITNESS:
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Russian Kettlebell Swings x 30 reps
Station 2 – Ab-Wheel Rollouts x 10 reps @ 3111
Station 3 – Side Plank x 45 seconds each side
Metcon
Metcon (Time)
PERFORMANCE:
For time:
60 Calories of Rowing
30 Ground to Overhead (135/95 lbs)
15 Strict Handstand Push-Ups
Time Cap = 10:00 – please adjust loading or repetitions accordingly.
FITNESS:
For time:
50 Calories of Rowing
40 Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)
Time Cap = 10:00 – please adjust loading or repetitions accordingly.
