CrossFit Odyssey – CrossFit
Joints/Tens (No Measure)
Ten of each:
Back Extensions (supermans),
Push Presses and
Two sets of:
Assault Bike x 30 seconds Arms-Only
Assault Bike x 30 seconds
Bear Crawl x 25 feet forwards, 25 feet backwards
Ring Row x 10 reps
Every minute, on the minute, until you can no longer complete a successful repetition:
Bench Press x 1 rep
Males: Start at 135 lbs and add 10 lbs for the first 9 minutes (up to 225 pounds), then increase by 5 lbs each minute until you cannot safely complete the single rep.
Females: Start at 65 lbs and add 5 lbs each minute until you cannot safely complete the single rep.
IF 135/65 looks too heavy start at 95/35 and follow the same prescription This workout is courtesy of Rob Orlando. Enjoy that sweet chest pump!
Every 90 seconds, for 18 minutes (3 sets) of:
Minute 1 – Tempo Push-Ups x 15 reps @ 1111
Minute 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)
Minute 3 – 60-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)
Minute 4 – Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110
Desire (AMRAP – Reps)
5 Minute AMRAP
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?