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:
Supinated Grip Passive Hang on Pull-up Bar x 60 seconds
Dive-Bomber Push-up x 10 reps
Run x 200m
Two sets of:
Banded Palloff Hold x 30 seconds per side
Unweighted Hip Bridges x 10 reps
Weightlifting
Push Press (2x(3-5), 8x(1+1+1))
Every 90 seconds, for 3 minutes (2 sets):
Press from Split Jerk Position x 3-5 reps
Every 90 seconds, for 12 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
*Sets 1-2 = 60-65% of 1-RM Push Press
*Sets 3-4 = 70-75%
*Sets 5-6 = 80-83%
*Sets 7-8 = 85-88%
*SCORE GOES AS PUSH PRESS BECAUSE THAT SHOULD BE THE HARDEST OF THE 3 LIFTS
FITNESS:
Every minute, on the minute, for 16 minutes (4 sets):
*Station 1 – Landmine Press x 6-8 reps @ 2111 (Left Arm)
*Station 2 – Landmine Press x 6-8 reps @ 2111 (Right Arm)
*Station 3 – Supine Ring Row x 8 reps @ 2111
*Station 4 – Prone Swimmers x 5 reps @ 4040
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
8 Toes to Bar
12 Kettlebell Swings (24/16 kg)
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups or 8 L-Seated Dumbbell Presses
8 Toes to Bar or 12 V-Ups
12 Kettlebell Swings