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
Assault Bike x 3 minutes at a 70-80% effort
Supinated Hang on Pull-up Bar x 60 seconds
Cross-Bench Pull-Over x 10 reps
Side Plank x 30 seconds per side
Inchworm x 3 reps
Chest to Wall Handstand Hold x 20-30 seconds
Pike Handstand Push-up x 10 reps
Weightlifting
Shoulder Press (1×8, 2×8)
Take 15 minutes to establish an 8-RM… Strict Overhead Press
Rest until the running clock reaches 18:00, and then…
Every 3 minutes, for 6 minutes (2 sets) of:
Strict Overhead Press x 8 reps @ 90% of today’s 8-RM
FITNESS:
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Dumbbell JM Press x 10-12 reps @ 2111
Station 2 – Prone Lying Banded Hamstring Curls x 30 reps @ 1010
Station 3 – Tempo Push-Ups x 15 reps @ 1111
Station 4 – Zottman Curls x 10-12 reps @ 3110
Metcon
Metcon (Time)
PERFORMANCE:
Four rounds for time of:
400 Meter Run
15 Push Presses (115/75 lbs)
FITNESS:
Four rounds for time of:
400 Meter Run
15 Dumbbell or Sandbag Push Presses