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 250m

Plank Shoulder Taps x 20 reps

Two sets of:

Single Arm L-Seated Dumbbell Press x 8 reps per side

Dumbbell Floor Press x 16-20 reps

*use a lighter warm-up weight for these movements

Weightlifting

Shoulder Press

Every 2 minutes, for 14 minutes (7 sets) of: Strict Press

Set 1 – 5 reps @ 65-75%

Set 2 – 4 reps @ 70-80%

Set 3 – 3 reps @ 75-85%

Set 4 – 2 reps @ 78-88%

Set 5 – 1 rep @ 82-92%

Sets 6-7 – 10 reps @ 65-75%

FITNESS:

Every minute, on the minute, for 15 minutes:

Station 1 – L-Seated Dumbbell Press x 10-12 reps @ 20X1

Station 2 – Tempo Push-Ups x 10-12 reps @ 1111

Station 3 – Hollow Rock or Hold x 45 seconds

Station 4 – Cozy Leg Lifts (Left) x 6 reps @ 2114

Station 5 – Cozy Leg Lifts (Right) x 6 reps @ 2114

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 15 minutes of:

15/10 Calories of Assault Bike

15 Dumbbell Push Presses

10 Alternating Dumbbell Overhead Reverse Lunges

FITNESS:

Complete as many rounds and reps as possible in 15 minutes of:

40 Double-Unders

20 Dumbbell Push Presses (50/35 lbs)

10 Alternating Dumbbell Overhead Reverse Lunges (50/35 lbs)