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
.
Supinated Hang on Pull-up Bar x 60 seconds
Plank x 60 seconds
Pronated Hang on Pull-up Bar x 60 seconds
Hollow Hold x 60 seconds
Three sets of:
Bear Crawl x 25 feet forwards, 25 feet backwards
Ring Row x 10 reps @ 1111 tempo
Weightlifting
Shoulder Press (3 x max reps)
Upper Body Push & Pull | Performance & Fitness
Three sets for max reps of:
Unbroken Shoulder Press @ 80% of bodyweight
Rest 15 seconds
Unbroken Strict Pull-Ups
Rest 3 minutes
Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.
10 Ring Dips
Strict Pull-ups
*See description in shoulder press.
Metcon
To The Nines (Time)
Performance & Fitness:
For time:
10 Wall Ball Shots (20/14 lbs)
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips
…
1 Wall Ball Shot
10 Ring Dips