CrossFit Odyssey – CrossFit
Warm-Up (No Measure)
90 Seconds Arms Only Assault Bike
Thoracic Rotation x 10 per side
Kettlebell Complex
Kettlebell Halo x 5 per side
Half Kneeling Kettlebell Windmill x 5 per side
Kettlebell Strict Press x 5 per side
Shoulder Press (1×10, 1×5, 1×3, 3×3, 3×8)
Week 2 of a 6-week cycle.
Shoulder Press Prep:
1 0 strict presses with empty barbell
5 reps @ 45%
3 reps @ 55%
Shoulder Press
*Set 1 – 3 reps @ 60-65%
*Set 2 – 3 reps @ 65-70%
*Set 3 – 3 reps @ 70-75%
*Set 4 – 8 reps @ 75+%
*Set 5 – 8 reps @ 75+%
*Set 6 – 8 reps @ 75+%
Rest as needed
The goal is to perform sets 4-6 at 4-5% more
Please record sets 4-6.
FITNESS:
Three sets of:
Incline Alternating Dumbbell Bench Press x 10 reps each arm @ 20X1
(place a med ball under your scapulae; keep one arm fully extended while the other descends and presses)
Rest 15 seconds
Band-Resisted Push-Ups x Max Reps
Rest 60 seconds
Band-Resisted Dumbbell Row x 10 reps each @ 2111
Rest 60 seconds
*Please record load used for the incline alternating dumbbell bench press.
Incline Alternating DB Bench Press (Weight)
(Fitness only)
12 Minute AMRAP (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
6 Burpee Box Jump-Overs (24″/20″)
12 Kettlebell Swings (24/16 kg)
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
4 L-Seated DB Press
6 Burpee Box Jumps/Step-Overs
12 Kettlebell Swings
Goal Rounds: 7+