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
1:00 Arms Only Assault or Echo Bike
10 reps per side – Thoracic Rotation
Kettlebell Circuit
5/side – Kettlebell Halo
5/side – Half Kneeling Kettlebell Windmill
5/side – Kettlebell Strict Press
Weightlifting
Shoulder Press (1×10, 1×5, 1×3, 3×3, 3×10)
Prep:
10 Strict Presses with Empty Barbell
5 Strict Press @ 40%
3 Strict Press @ 50%
Shoulder Press
*Set 1 – 3 reps @ 60-65%
*Set 2 – 3 reps @ 65-70%
*Set 3 – 3 reps @ 70-75%
*Set 4 – 10 reps @ 70+%
*Set 5 – 10 reps @ 70+%
*Set 6 – 10 reps @ 70+%
Rest as needed
Build to the heaviest set of 10 possible.
Please record the last 3 sets of your 10 reps. This is Week 1 of the pressing cycle.
FITNESS:
Three sets of:
Arnold Press x 10 reps @ 2121
Rest 30 seconds
Reverse Hyper ISO Hold x 45-60 seconds
(prone, legs hanging off the bench, squeeze glutes, extend legs and hold position)
Rest 30 seconds
Squeeze Chest Press x 10 reps @ 3030
Rest 30 seconds
Straight Leg Raises x 10 reps @ 3030
(supine, holding bench with leg straight and butt just off the bench, raise until hips elevate off the bench)
Rest 30 seconds
Please record loads used for the Arnold Press and the Squeeze Chest Press.
Metcon
Metcon (3 Rounds for reps)
PERFORMANCE:
Against a 3-minute running clock…
24/16 Calories of Assault Bike
immediately followed by as many rounds and reps as possible of:
12 Push-Ups
6 Strict Pull-Ups
Rest 3 minutes and repeat for a total of three (3) sets.
FITNESS:
Against a 3-minute running clock…
20/12 Calories of Assault Bike
immediately followed by as many rounds and reps as possible of:
12 Push-Ups
12 Ring Rows
Rest 3 minutes and repeat for a total of three (3) sets.
Pick up each set of the couplet where you left off and note your total number of rounds and reps completed.