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
2 Rounds
Wall Facing Rotational Medball Throws x 6 / Side
Tall Ball Slam x 10
Medball Thoracic Opener x :30
Rig Lat Stretch x :30 / Side
With an Empty Barbell
Strict Press x 5
Push Press x 5
Power Jerk x 5
Push Press + Power Jerk
x 3 @ 50%
x 2 @ 55%
x 1 @ 60%
Weightlifting
Push Press (10 x (1+1))
Every 90 Seconds x Ten sets of:
1 Push Press + 1 Power Jerk
Sets 1-2 = 65-70% of 1-RM Push Press
Sets 3-4 = 75-80%
Sets 5-6 = 83-86%
Sets 7-8 = 88-90%
Sets 9-10 = 90+%
FITNESS:
Three sets of:
Landmine Press x 8-10 reps @ 2111 (Left Arm)
Rest 30 seconds
Landmine Press x 8-10 reps @ 2111 (Right Arm)
Rest 30 seconds
Alternating Bent-Over Kettlebell Row x 10-12 reps @ 2111
Rest 60 seconds
Metcon
15 Minute AMRAP (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 15 minutes of:
21 Calories of Rowing, Ski Erg or Assault Bike
15 Toes to Bar
9 Strict Handstand Push-Ups
FITNESS:
Complete as many rounds and reps as possible in 15 minutes of:
21 Calories of Rowing or Ski Erg
15 Kipping Knees to Chest
9 Dumbbell Box Step-Overs