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
.

Assault Bike x 3 minutes nasal breathing only

Two sets of:

Single-Arm Dumbbell Push Press, Left x 5 reps, right into

Dumbbell Waiter’s Carry, Left x 50 feet

Single-Arm Dumbbell Push Press, Right x 5 reps, right into

Dumbbell Waiter’s Carry, Right x 50 feet

Broad Jump x 3 reps, each for max distance

Nose to Wall Hold x 30 seconds

Weightlifting

Push Press (8 X (1+1))

Every 90 seconds, for 12 minutes (8 sets):

Push Press + Power Jerk

FITNESS:

Every 2 minutes, for 12 minutes (3 sets) of:

*Station 1 – 5 Barbell Z-Press @ 2111 + 15 Banded Lat Pulldowns @ 20X1

*Station 2 – 5 Supinated-Grip Bent-Over Barbell Rows @ 2111 + 15 Tempo Push-Ups @ 11X1

Metcon

Metcon (4 Rounds for time)

PERFORMANCE:

Every 5 minutes, for 20 minutes (4 sets) for times:

15/10 Calories of Assault Bike

12 Toes to Bar

9 Strict Handstand Push-Ups

12 Pull-Ups

15/10 Calories of Assault Bike

Athletes should have at least 90 seconds to rest between sets, so please adjust reps as needed to maintain the intended stimulus of this session.

FITNESS:

Every 5 minutes, for 20 minutes (4 sets) for times:

15/10 Calories of Assault Bike

12 Toes to Bar or Hanging Leg Raises

9 Strict Handstand Push-Ups or 12 Dumbbell Push Presses

6 Strict Pull-Ups

15/10 Calories of Assault Bike

Athletes should have at least 90 seconds to rest between sets, so please adjust reps as needed to maintain the intended stimulus of this session.