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
Build to today’s 3-RM.
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