CrossFit Odyssey – CrossFit
General Warm-up (No Measure)
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
Specific Warm-Up (No Measure)
Empty Barbell Strict Press x 10
Warm-Up Weight #1 Strict Press x 7
Warm-Up Weight #2 Strict Press x 5
Shoulder Press (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.
Partner Conditioning (AMRAP – Rounds and Reps)
Full Effort (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.
Full Victory
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