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
Medball Warm-Up (No Measure)
Med Ball Thoracic Opener x 10
Table Turners x 10
Plank Pull Through with Med Ball x 10/side
Med Ball Alligator Crawl x 100 M
Plank on Med Ball
Inchworm Walk + Scap Push-Up + Press-Up
Med Ball Strict Press x 20 @ 33X1
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
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
Please record the heaviest load used for your shoulder press and your dumbbell skull crusher.
Please record the loads used for the last 3 sets.
Metcon
10-9-8-7-6-5-4-3-2-1 For Time (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: Bench Press (50-60% of 1 RM Bench Press)
Gorilla Rows
Goal Time: Sub 12:00
Time Cap: 15:00