CrossFit Odyssey – Weight Lifting
Joints/Tens (No Measure)
Joints Ten of each:
Pushups,
Back Extensions (supermans),
Situps,
Air Squats,
Pull-ups,
Push Presses and
Overhead Squats
.
Prone shoulder CARโs (No Measure)
Standing hip CARโs (No Measure)
Help with hip mobility
Barbell Warm up (clean)
2 sets (3-5 reps ea)
Hang muscle Cleans
Hang Clean
Front Squats
Cleans from mid shin
Slow Clean pulls (No Measure)
Slow clean pulls are to teach patience on a clean and not rush the barbell off the ground. helps with body positioning and awareness throughout the movement.
7 rounds
every 90sec
2-3 slow clean pulls
Segmented clean (Checkmark)
2 pauses before the clean
One 2 second pause under the knees
One 2 second pause mid thigh
Keep weight you can control and hold for 2 seconds in that hold
7 rounds
every 2 min
2-3 reps
add weight if need to help force good positioning.
Clean
With time remaining
every 2 min
1 Power clean
if possible record your cleans and see if you can spot places where you can improve on