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

.

Warm-up

Two Rounds:

M ountain Climbers x :30

Plank Shoulder Circles x :30 / Direction

Plank Lateral Walks x :30

Single Arm Strict Press x 10 / Arm

Empty Barbell Strict Press x 10

Warm-Up Weight #1 Strict Press x 7

Warm-Up Weight #2 Strict Press x 5

Weightlifting

Shoulder Press (1×5, 1×3, 4×2)

Six (6 sets) of:

Strict Press

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 75%

*Sets 3-4 – 2 reps @ 80-83%

*Sets 5-6 – 2 reps @ 85-88%

Rest 90 seconds after each

Please record the last four sets.

FITNESS:

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

Partner Conditioning (AMRAP – Rounds and Reps)

PERFORMANCE:

Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:

15/10 Calories of Rowing

10 Box Jump-Overs (30″/24″)

10 Toes to Bar

Goal: 4+ rounds each, that would be 8 total which comes out to 2 minutes each round per the notes.

FITNESS:

Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:

12/8 Calories of Rowing

10 Box Jump-Overs (24″/20″)

10 Knees to Elbows or Hanging Knee Raises