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
.
General Warm Up (No Measure)
3 Rounds
250M Row or Ski
10 Cuban press
Specific Warm Up (No Measure)
2 Rounds
6 Push Press + :30 Hold at Top
4-5 Supinated Grip Pull up
Weightlifting
Shoulder Press (1×5, 1×3, 1×1, 1×3, 1×2, 1×1)
Six Sets (6 sets) of:
Strict Press
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%
Rest 60 seconds in between sets
Immediately followed by…
Shoulder Press (2×8)
Two Sets (2 sets) of:
Strict Press x 8 reps @ 80%
Rest 90 seconds in between
FITNESS:
Three (3 sets) of:
Alternating Dumbbell Bench Press x 6 reps each arm @ 20X1
Rest 1 Minutes
30 Second Hang on the Rings or Pull Up Bar
Rest 1 Minute
Batwing Extensions x 7-8 reps @ 3232
Rest 1 Minute
Hollow Rocks or Hold x 60 seconds
Rest 1 Minute
Metcon
12 Minute AMRAP (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each; 50/35 lb DB)
10 Strict Pull-Ups
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each)
10 Strict Pull-Ups
Goal – 3-5 rounds