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CrossFit – Wed, Jan 24

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
.

“Banded Pushing Warm-up”

Pallof hold x 30 seconds per side

Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor

Banded Tricep Extensions x 10 reps

Lat Press-Down x 10 reps

Two sets of:

Scapular Pull-up x 10 reps

Kip Swings x 10 reps

10 Empty Barbell Shoulder Press

Weightlifting

Shoulder Press (1×3, 1×2, 1×3, 3×6)

Shoulder Press

*Set 1 – 3 reps @ 60-65%

*Set 2 – 2 reps @ 70-75%

*Set 3 – 3 reps @ 75-80%

*Set 4 – 6 reps @ 80+%

*Set 5 – 6 reps @ 80+%

*Set 6 – 6 reps @ 80+%

Rest as needed

The goal is to perform sets 4-6 at 4-5% more than you used for last week’s set of 8 reps.

FITNESS:

Three sets of:

Dumbbell Shoulder Press x 8 reps @ 2111

Rest 45 seconds

Supine Ring Rows x 8-10 reps @ 2111

Rest 45 seconds

Dumbbell Skull Crushers x 10-12 reps @ 2011

Rest 45 seconds

Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110

Rest 45 seconds

Metcon

Metcon (Time)

PERFORMANCE:

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:

Bench Press (Bodyweight/3/4 Bodyweight)

Strict Pull-Ups

FITNESS:

Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:

Dumbbell Bench Press

Strict/Assisted Pull-Ups or Ring Rows

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