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
2 Rounds with a Light DB:
Single Arm Strict Press (Left) x 10
Single Arm DB Overhead Carry (Left) x 100 Feet
Single Arm Strict Press (Right) x 10
Single Arm DB Overhead Carry (Right) x 100 Feet
Downward Dog Push-Up x 5-10
Supine Plank x :45
With an Empty Barbell:
OH Barbell Stretch x :30
Strict Press x 5
Push Press x 5
Tall Jerk x 5
Power Jerk x 5
Split Jerk x 5
Weightlifting
Push Press + Power Jerk + Split Jerk (8 Rounds for weight)
2 Sets, rest 1:30 between
Press from Split Jerk Position x 3-5 reps
8 sets, resting 1:00 between each, of:
Push Press + Power Jerk + Split Jerk
*Sets 1-2 = 60-65% of 1-RM Push Press
*Sets 3-4 = 70-75%
*Sets 5-6 = 80-83%
*Sets 7-8 = 85-88%
FITNESS:
16-minute EMOM, of:
Station 1 – Half Kneeling Landmine Press x 6-8 reps @ 2111 (Left Arm)
Station 2 – Half Kneeling Landmine Press x 6-8 reps @ 2111 (Right Arm)
Station 3 – Supine Ring Row x 8 reps @ 2111
Station 4 – Prone Swimmers x 5 reps @ 4040
Metcon
12 Minute AMRAP (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
8 Toes to Bar
12 Kettlebell Swings (24/16 kg)
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups or 8 L-Seated Dumbbell Presses
8 Toes to Bar or 12 V-Ups
12 Kettlebell Swings