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
2:00 Row or Bike or Ski
4 Inchworms &10 Jumping Jacks
1:30 Row or Bike or Ski
10 each side – Single Arm Dumbbell Press
2 Rounds:
5 Barbell Shoulder Press + 5 Push Press + 0:30 Overhead Hold
10 Alternating Single Leg Knees to Elbow
Weightlifting
Shoulder Press (1×5, 1×4, 1×3, 1×2, 1×1, 2×8)
Every two (2) minutes for seven (7) sets:
Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Set 6 – 8 reps @ 75%
Set 7 – 8 reps @ 75%
FITNESS:
Complete Three (3 sets) of:
Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1
Rest 1 Minute
Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0
Rest 1 Minute
Suitcase Carry x 100 Meters (50 meters each side)
Rest 1 Minute
Metcon
Metcon (Time)
PERFORMANCE:
Three rounds for time of:
500/450 Meter Row
15 Toes to Bar
15 Strict Handstand Push-Ups
FITNESS:
Three rounds for time of:
500/450 Meter Row
20 Dumbbell Push Presses
20 V-Ups
Goal < 12:00
Timecap – 15 minutes