CrossFit Odyssey – CrossFit

General Warm-up (No Measure)

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

Specific Warm-Up (No Measure)

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

Split Jerk (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.)

Max Reps Conditioning (3 Rounds for reps)

Full Effort (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

Full Victory

2 Minute AMRAP:

250/200 Meter Row

Max Reps of Pike Push-Ups or HS Push Ups from a Box

Rest 2 minutes, and repeat for a total of three (3) sets.

Note the number of Pike push-ups per set, then sum them for your overall score.

Goal: 5-10 Pike Push Ups per set, depending on proficiency and strength