CrossFit Odyssey – CrossFit

General Warm-Up (No Measure)

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

Specific Warm-Up (No Measure)

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

Shoulder Press (Four Sets (4) of:
Strict Shoulder Press x 3-4 reps
Rest 90 Seconds between sets

Go as heavy as possible!)

Push Press (Four Sets (4) of:
Push Press x 3-4 reps
Rest 90 Seconds between sets)

Cardio Triceps (3 Rounds for time)

Full Effort (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.

Full Victory

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.