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
.

Two sets of:

Row x Two minutes, increasing pace every thirty seconds

Plank x 60 Seconds

Bottom Squat KB Goblet Hold x 30 seconds

Two sets of:

Banded Face Pull x 20 reps

Air Squat x 10 reps

Weightlifting

Seated Unsupported Strict Press (6X3)

sit on a bench without back support and press the barbell from shoulder to overhead
Six sets of:

Unsupported Seated Strict Press x 2-3 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 2-3 minutes

FITNESS:

Four sets of:

Unsupported Seated Strict Press x 5-6 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 30 seconds

Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)

Rest 30 seconds

Jefferson Curl x 5-6 reps @ 4442

Rest 30 seconds

Metcon

Metcon (Time)

PERFORMANCE:

Five rounds for time of:

12 Alternating Pistols

9 Dumbbell Push Presses (55/35 lbs)

6 Burpee Box Jump-Overs (24″/20″)

FITNESS:

Five rounds for time of:

12 Alternating Pistols or Cossack Squats

9 Dumbbell Push Presses

6 Burpee Box Jump or Step-Overs