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:

Supinated Grip Passive Hang on Pull-up Bar x 60 seconds

Dive-Bomber Push-up x 10 reps

Run x 200m

Two sets of:

Banded Palloff Hold x 30 seconds per side

Barbell Overhead Hold x 30 seconds (work on establishing tension from the feet, through core, up to the barbell)

Weightlifting

Shoulder Press

Every 2 minutes, for 16 minutes (8 sets) of:

Strict Press

Set 1 – 5 reps @ 65-75%

Set 2 – 3 reps @ 70-80%

Set 3 – 1 reps @ 75-85%

Set 4 – 3 reps @ 77-87%

Set 5 – 2 reps @ 80-90%

Set 6 – 1 rep @ 85-95%

Sets 7-8 – 8 reps @ 70-80%

Metcon

Metcon (3 Rounds for reps)

Against a 4-minute running clock….

400 Meter Run

6 x (5 Push-Ups + 1 Wall Walk)

Max Reps of Double-Unders or Max Calories of Assault Bike

Rest 2 minutes and repeat for a total of three (3) sets.