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:

Assault Bike x 60 seconds

Passive Hang on Pull-up Bar x 30 seconds

Dumbbell Waiter’s Carry x 50ft/arm

Two sets of:

“Depth Drop Series”

Depth Drop x 1

Depth Drop + Max Height Jump x 2

Depth Drop + Broad Jump x 3

Weightlifting

Split Jerk (12 X 1)

Every 90 seconds, for 18 minutes, complete (12 sets):

Behind the Neck Jerk x 1 @ 70-80%

FITNESS | Upper Body Push & Pull

Every minute, on the minute, for 16 minutes (4 sets) of:

Station 1 – Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111

Station 2 – Hollow Rock or Hold x 45 seconds

Station 3 – Dumbbell Z-Press x 8-10 reps @ 2111

Station 4 – Tall Box Jumps x 5 reps

(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds to complete your 5 reps if done properly)

Metcon

Midnight (AMRAP – Rounds and Reps)

Performance:
Complete as many rounds and reps as possible in 12 minutes of:
12 Chest-to-Bar Pull-Ups
12 Alternating Dumbbell Snatches (50/35 lbs)
12 Single-Arm Dumbbell Push Presses (50/35 – Left Arm)
12 Single-Arm Dumbbell Push Presses (50/35 – Right Arm)

Fitness:
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Pull-Ups
12 Alternating Dumbbell Snatches
12 Single-Arm Dumbbell Push Presses (Left Arm)
12 Single-Arm Dumbbell Push Presses (Right Arm)