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

.

General Warm-Up (No Measure)

2 Rounds

Kettlebell Windmills x 4 / Arm

Bottoms Up Kettlebell Carry x 50 Feet / Arm

Cossack Squat x 10

Single Arm Overhead KB Carry x 50 Feet / Arm

Specific Warm-Up (No Measure)

Review Proper Technique for Strict Press and how it applies to the Unsupported Seated Strict Press.

2 Warm-Up Sets x 3-5 Reps Loading to Working Weight

Shoulder Press (Six sets of:
Unsupported Seated Strict Press x 2-3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Build to today’s 3-RM.)

Bounced || Conditioning (Time)

Full Effort (Performance)

Four rounds for time of:

14 Alternating Pistols

10 Dumbbell Push Presses (50/35 lbs)

7 Burpee Box Jump-Overs (24″/20″)

Full Victory

Four rounds for time of:

21 Alternating Jumping Lunges

10 Dumbbell Push Presses

7 Burpee Box Jump-Overs (20″/16″)

Goal < 11:00
Time Cap: 15:00