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
Six sets of:

Double-Under Practice or Single-Unders x 20 seconds

Rest x 10 seconds

Two sets of:

Plank x 45 seconds

Dumbbell Waiter’s Carry x 50 feet per side

Weightlifting

Shoulder Press

Every 2 minutes, for 14 minutes (7 sets): Strict Overhead Press x 2 reps

*Sets 1-3: 75% of 1-RM

*Sets 4-5: 80-85% of 1-RM

*Sets 6-7: 90-95% of 1-RM

FITNESS:

Every 90 seconds, for 18 minutes (3 sets) of:

Station 1 – Arnold Press x 10 reps @ 2121

Station 2 – Zottman Curls x 10 reps @ 3030

Station 3 – Cozy Leg Lifts (Left) x 8 reps @ 2114

*Station 4 – Cozy Leg Lifts (Right) x 8 reps @ 2114

Metcon

Keeping it 100 – PUSHUPS (Time)

100 Push-Ups @ 10X1*

(you must pause for 1-second at the top of each push-up) *Every time you break a set of push-ups, perform 40 Double-Unders.

FITNESS:
For time:
100 Push-Ups @ 10X1*
(you must pause for 1-second at the top of each push-up)

*Every time you break a set of push-ups, perform 15/10 Calories of Assault Bike.