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

Complete 2 Rounds:

Hollow Body Bounces x :30 sec

Half-Kneeling Windmills x 4 / Side

Banded Front Raises x 10

Single Arm Banded Lat Pull-Downs x 6 / Side

Banded Triceps Overhead Extensions x 10

Warm-Up Round:

Empty Barbell Strict Press x 10

Rest:60

Warm-Up Weight #1 Strict Press x 7-8

Rest :90

Warm-Up Weight #2 Strict Press x 5-6

Weightlifting

Shoulder Press (4 X 4)

Four Sets (4) of:

Strict Shoulder Press x 3-4 reps

Rest 90 Seconds between sets

Go as heavy as possible!

FITNESS:

Every minute, on the minute, for 16 minutes (4 sets):

Station 1 – Half-Kneeling Landmine Press x 8 reps @ 21X1 (Left)

Station 2 – Half-Kneeling Landmine Press x 8 reps @ 21X1 (Right)

Station 3 – Stationary Dips x Max Reps in 40 seconds

Station 4 – Flutter Kicks x Max Reps in 40 seconds

Push Press (4X4)

Four Sets (4) of:

Push Press x 3-4 reps

Rest 90 Seconds between sets

Metcon

Cardio Triceps (3 Rounds for time)

PERFORMANCE:

Three Sets for times of:

500/450 Meter Row

400 Meter Run

25/20 Push-Ups

Rest 1 Minute after each set.

Goal is to complete each set in under 5 minutes.

FITNESS:

Three Sets for times of:

400 Meter Row

300 Meter Run

20 Push-Ups

Rest 1 Minute after each set.

Goal is to complete each set in under 5 minutes.