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
Two Rounds:
Arms-Only Bike x 1:00
Xiopang x 8 / Direction
Ring Row x 10
Alternating Scorpion Kicks x 6 / side
then…
Wall Ball Pec Walk x 100 Feet
Tempo Push-Up x 8 @ 30X1
Weightlifting
Upper Body Strength Sets (Weight)
Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
immediately followed by…
Banded Overhead Triceps Extension x 30 reps
Rest 60-90 seconds
Landmine Row x 6 reps each arm @ 21X0
Rest 60-90 seconds
*score heaviest db bench press weight
Metcon
15 Minute AMRAP (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Overhead Squats (115/75 lbs)
15 Push Presses (115/75 lbs)
Goal: 5-7 rounds, the overall volume will be a factor towards the 2nd half of this workout.
FITNESS:
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Dumbbell Front Squats
15 Dumbbell Push Presses
Goal: 5-7 rounds, the overall volume will be a factor towards the 2nd half of this workout.