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
.

Assault Bike x 3 minutes at a 70-80% effort

Supinated Hang on Pull-up Bar x 60 seconds

Cross-Bench Pull-Over x 10 reps

Side Plank x 30 seconds per side

Inchworm x 3 reps

Chest to Wall Handstand Hold x 20-30 seconds

Pike Handstand Push-up x 10 reps

Weightlifting

Shoulder Press (4 x 8-10)

Four sets of:

Strict Press x 8-10 reps

(go as heavy as you can; if you get 10 reps go up in weight)

Rest 60 seconds

FITNESS | Strict Press Progression

Every minute, on the minute, for 12 minutes (3 sets):

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

Minute 2 – Dumbbell Push Press x 15 reps @ 10X1

Minute 3 – Hollow Hold or Rock x 35-45 seconds

Minute 4 – Band Pull-Aparts x 30-40 seconds

Metcon

Beasts, Pull-Ups and Burpees (AMRAP – Rounds and Reps)

Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:
3 Dumbbell Beast-Makers (50/35 lbs)
6 Strict Pull-Ups
9 Burpees

*Beast-Makers = Row Left, Push-Up, Row Right, Squat Clean to Overhead

If you don’t have a partner, rest the same duration it took for you to complete the previous round.