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:
Bear Crawl x 25ft forwards, 25ft backwards
Supinated Passive Hang on Pull-up Bar x 30 seconds
Two sets of:
Kettlebell Waiter’s Carry x 50ft per arm
Standing Kettlebell March x 10 steps
Weightlifting
Shoulder Press
Every 3 minutes, for 15 minutes (5 sets):
Strict Overhead Press x 8 reps
*Sets 1-2: 90-95% of 8-RM from last week
*Sets 3-4: 85-90% of 8-RM
*Set 5: Max Reps @ 85% of 8-RM
*Note: If you do not know your 8-RM overhead press, establish an 8 rep max during these 15 mins instead of the sets and reps above.
FITNESS:
Five sets of:
Dumbbell Z-Press x 8-10 reps @ 2111
Rest 60 seconds
Band-Resisted Lat Pulldowns x 15 reps @ 1111 (rotate hands from pronated to supinated as you pull down)
Rest 60 seconds
Metcon
J.T. Strict (Time)
PERFORMANCE
“Strict JT”
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push-Ups
FITNESS:
Complete as many rounds and reps as possible in 9 minutes of:
9 Dumbbell Push Presses
9 Push-Ups
18 Mountain Climbers