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
.

Banded Pushing 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:

Kip Swing x 10 reps

Piked Handstand Push-up x 10 reps

Dumbbell Suitcase Deadlift x 10 reps per side

Weightlifting

Shoulder Press (1×5, 1×4, 1×3, 1×2, 1×1, 2×8)

Every 2 minutes, for 14 minutes (7 sets) of:

Strict Press

Set 1 – 5 reps @ 60-70%

Set 2 – 4 reps @ 65-75%

Set 3 – 3 reps @ 80%

Set 4 – 2 reps @ 75-85%

Set 5 – 1 rep @ 80-90%

Sets 6-7 – 8 reps @ 65-75%

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

20/15 Calories of Rowing

15 Wall Ball Shots (20/14 lbs)

10 Strict Ring Dips