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