CrossFit Odyssey – CrossFit
Warmup
Joints/Tens (No Measure)
Joints
Ten of each:
pushups,
Back Extensions (supermans),
situps,
air squats,
pull-ups,
Push Presses and
Overhead Squats
.
“Banded Pressing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps
Two sets of:
PVC-Weighted Cross-Bench Pullover x 8 reps
PVC Fold-to-Hold x 5 reps, 5 second hold each
Prone Plank x 45 seconds
Shoulder Press (
Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 3-5 reps @ 20X1
If you achieve 5 successful reps, increase the load in the next set.)
FITNESS:
Four sets of:
Dumbbell Shoulder Press x 8-10 reps @ 2010
Rest 45 seconds
Banded Face Pull to Overhead Press x 10-12 reps @ 3120
Rest 45 seconds
Strict Toes to Bar x 6-10 reps @ 2110
Rest 45 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
6 Stationary Dips
9 Push-Ups
12 Jumping Squats