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
.
Run x 400m, nasal breathing only
Two sets of:
Prone Pass Through
L-Seated Single Arm Dumbbell Press x 8 reps per side
Weightlifting
Shoulder Press (5X4 )
Every 2 minutes, for 10 minutes (5 sets) of:
Strict Overhead Press x 4 reps
*Sets 1-3: 75% of 1-RM
*Sets 4-5: 80-85% of 1-RM
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
Metcon
Metcon (Time)
PERFORMANCE:
Three rounds for time of:
30/20 Calories of Assault Bike
50 Double-Unders
20 Toes to Bar
Time Cap = 20 Minutes
Our goal stimulus is to make this a tough, steady push. Ideal times should be somewhere between 12 and 16 minutes. Please adjust the calories or repetitions as needed to maintain a pace that keeps your heart rate eleveated and your movement consistent for approximately that duration of time.
.
FITNESS:
Three rounds for time of:
30/20 Calories of Assault Bike
40 Lateral Parallette Jump-Overs
30 V-Ups or 20 Hanging Knee Raises
Time Cap = 20 Minutes
Our goal stimulus is to make this a tough, steady push. Ideal times should be somewhere between 12 and 16 minutes. Please adjust the calories or repetitions as needed to maintain a pace that keeps your heart rate elevated and your movement consistent for approximately that duration of time.