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:
Assault Bike x 90 seconds
Passive Hang on Pull-Up Bar x 30 seconds
Two sets of:
Dumbbell Push Press x 5 reps per side
Dumbbell Waiter’s Carry x 50 feet per side
Broad Jump x 5 reps
Weightlifting
Split Jerk (10 x 1)
Every 2 minutes, for 20 minutes, complete:
Split Jerk x 1 rep @ 75+%
Hold the bottom of the dip for 2 seconds, then hold the receiving position for 2 seconds. Focus on proper mechanics.
FITNESS | Upper Push & Pull
Four sets of:
Barbell Z-Press x 8 reps @ 2011
Rest 45 seconds
Reverse Dumbbell Flies x 10-12 reps
Rest 45 seconds
Ab-Wheel Rollout x 8-10 reps @ 3011
Rest 45 seconds
Metcon
Twice is Nice (2 Rounds for time)
PERFORMANCE:
Every 10 minutes, for 20 minutes (2 sets) for times of:
50/35 Calories of Assault Bike
40 Push-Ups
30 Pull-Ups
FITNESS:
Every 10 minutes, for 20 minutes (2 sets) for times of:
50/35 Calories of Assault Bike
40 Push-Ups
20 Strict Pull-Ups