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
.
Two sets of:
Run x 300m
Passive Supinated Grip Hang on Pull-up Bar x 60 seconds
Prone Plank x 30 seconds
Two sets of:
Front Rack Kettlebell Carry x 50ft
Front Rack + Left Kettlebell Overhead Carry x 50ft
Front Rack + Right Kettlebell Overhead Carry x 50ft
Double Kettlebell Overhead Carry x 50ft
Weightlifting
Seated Unsupported Strict Press (6×3)
sit on a bench without back support and press the barbell from shoulder to overhead
Six sets of:
Unsupported Seated Strict Press x 2-3 reps
Rest 2-3 minutes
Build to today’s 3-RM.
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 12 minutes of:
4 Dumbbell Devil’s Presses (50/35 lbs)
8 Toes to Bar
12 Dumbbell Push Presses (50/35 lbs)
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
4 Dumbbell Devil’s Presses
8 Dumbbell Push Presses
16 Alternating Single-Leg V-Ups