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

Barbell Overhead Hold x 30 seconds (work on establishing tension from the feet, through core, up to the barbell)

Weightlifting

Shoulder Press (5×5)

Every 3 minutes, for 15 minutes (5 sets) of:

Strict Press

Set 1 – 5 reps @ 60-70%

Set 2 – 5 reps @ 65-75%

Set 3 – 5 reps @ 70-80%

Set 4 – 5 reps @ 75-85%

Set 5 – 5 reps @ 75%+

Metcon

Metcon (AMRAP – Rounds and Reps)

Performance and Fitness:

Complete as many rounds and reps as possible in 15 minutes of:

3 Wall Walks

6 Dumbbell Bench Presses (70/50 lb DBs)

12/9 Calories of Assault Bike

30 Double-Unders or Lateral Parallette Jump-Overs