CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Joints Ten of each:

Pushups,

Back Extensions (supermans),

Situps,

Air Squats,

Pull-ups,

Push Presses and

Overhead Squats

.

Warm-up

8 minute AMRAP For Quality and Activation:

Bike Arms Only x 5/4 Calories

Wall Ball Pec Walk x 100 Feet

Air Squat x 10

Burpee Jump Backs x 10

Tempo Push-Up x 5 @ 30X1

Specific Warm-Up

Every 2:00 for 8:00

Empty Barbell Bench Press x 10 Reps

Bench Press @ 50% x 8 Reps

Bench Press @ 60% x 6 Reps

Bench Press at 70% x 5 Reps

Weightlifting

Bench Press (1×5, 1×3, 1×1, 1×3, 1×2, 3×1)

Bench Press

Rest 1:30-2:00 between sets

Set 1 – 5 reps @ 70-75%

Set 2 – 3 reps @ 80%

Set 3 – 1 reps @ 85%

Set 4 – 3 reps @ 87%

Set 5 – 2 reps @ 90%

Rest 3:00 between sets

Set 6 – 1 rep @ 95%

Set 7 – 1 rep @ 101+%

Set 8 – 1 rep @ 101+%

FITNESS:

Three sets of:

Station 1 – Tempo Push-Ups x 15 reps @ 1111

Rest 45 seconds

Station 2 – 60-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)

(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)

Rest 45 seconds

Station 3 – 60-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)

Rest 45 seconds

Station 4 – Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2111

Desire CFO (AMRAP – Reps)

5 Minute AMRAP Burpee Box Jump Overs (24/20″)

Metcon

“Desire” (AMRAP – Reps)

For max reps:

5 Minutes of Burpee Box Jump-Overs (24″/20″)
This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. If you haven’t done it before…can you get 80 reps in the 5 minutes?