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
Three rounds of:
60 Seconds Banded Pull Aparts15 Banded Tricep Extension
30 Seconds Strict Press with Band
10-12 Alternating Bird Dog
5-8 Tempo Push-Ups @ 1111
Specific Warm-Up
Wall Walk Drills:
Start with Knee Push Ups x 5
Then Knee Push Up and Feet ½ up the wall x 5
Finally – Full Wall Walk x 2 reps
Ring Drills:
Ring Support (jump to the top of the ring dip) Hold x 10-15 seconds
Ring Dip Negatives x 5 @2111 tempo
Weightlifting
Bench Press (4x 6-8)
Every 3 minutes, for 12 minutes (4 sets):
Bench Press x 6-8 reps @ 20X1
Metcon
20 Minute EMOM (Checkmark)
PERFORMANCE:
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – 20/15 Calories of Assault Bike
Minute 2 – 3-5 Wall Walks
Minute 3 – 10-12 Stationary or Ring Dips @ 1111
Minute 4 – 40-50 Flutter Kicks
Minute 5 – Rest
FITNESS:
Every minute, on the minute, for 20 minutes (4 sets of each):
Minute 1 – 15/10 Calories of Assault Bike
Minute 2 – 1-3 Wall Walks
Minute 3 – 8-12 Stationary Dips
Minute 4 – 0:30 Flutter Kicks
Minute 5 – Rest