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:

Run x 300m

Passive Supinated Grip Hang on Pull-up Bar x 60 seconds

Prone Plank x 30 seconds

Two sets of:

Front Rack Kettlebell Carry x 50ft

Front Rack + Left Kettlebell Overhead Carry x 50ft

Front Rack + Right Kettlebell Overhead Carry x 50ft

Double Kettlebell Overhead Carry x 50ft

Weightlifting

Seated Unsupported Strict Press (6×3)

sit on a bench without back support and press the barbell from shoulder to overhead
Six sets of:

Unsupported Seated Strict Press x 2-3 reps

Rest 2-3 minutes

Build to today’s 3-RM.

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 12 minutes of:

4 Dumbbell Devil’s Presses (50/35 lbs)

8 Toes to Bar

12 Dumbbell Push Presses (50/35 lbs)
FITNESS:

Complete as many rounds and reps as possible in 12 minutes of:

4 Dumbbell Devil’s Presses

8 Dumbbell Push Presses

16 Alternating Single-Leg V-Ups