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
Grab (2) 2.5 to 5 lb change plates and complete two rounds of:
Xiopang x 5/direction
External Shoulder Rotation x 10 / Side
Plank w/ Lateral Reach x 8/side
Plank w/ Forward Reach x 8/Side
Empty Barbell Strict Press x 10
Empty Barbell Press in Split x 8
Empty Barbell Press in Split Behind the Neck x 6
Movement Primer (2 Rounds for weight)
Complete Two (2) Sets:
Behind the Neck Press in Split x 5 reps
Rest 60 seconds between
Weightlifting
Split Jerk (10 x 2)
Complete Ten (10) Sets of:
Split Jerk with a 2-second pause in dip & 2-second pause in Receiving x 2 reps
*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-10 = @ 80%
Rest 90 Seconds between Sets.
FITNESS:
Complete Three (3) Sets of:
Rotational Landmine Press (Left) x 8 reps @ 22X1
Rest 30 Seconds
Rotational Landmine Press (Right) x 8 reps @ 22X1
Rest 30 Seconds
Cozy Leg Lifts (Left) x 8 reps @ 2114
Rest 30 Seconds
Cozy Leg Lifts (Right) x 8 reps @ 2114
Rest 30 Seconds
Metcon
Max Reps Conditioning (3 Rounds for reps)
PERFORMANCE:
2 Minute AMRAP:
300/250 Meter Row
Max Reps of Strict Handstand Push-Ups
Rest 2 minutes, and repeat for a total of three (3) sets.
Note the number of handstand push-ups per set, then sum them for your overall score.
Goal: 5-10 HSPU per set, depending on proficiency and strength
FITNESS:
2 Minute AMRAP:
300/250 Meter Row
Max Reps of Dumbbell Push Press
Rest 2 minutes, and repeat for a total of three (3) sets.
Note number of push presses per set.
Goal: 10-15 DB Push Press per set, depending on proficiency and strength