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:
Hang x 30 seconds
Prone Plank x 30 seconds
Wall Ball Halo x 5 reps per direction
Two sets of:
Scapular Pull-up x 10 reps
Kip Swing x 10 reps
Air Squat x 10 reps
Dive-Bomber Push-up x 10 reps
Weightlifting
Push Jerk (10 X 1)
Every 90 seconds, for 15 minutes (10 sets):
Power Jerk x 1 rep
Start at approximately 60% of your 1-RM and build to today’s heavy Power Jerk.
FITNESS:
Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
Rest 45 seconds
Single-Arm Dumbbell Rows x 8-10 reps each @ 2111
Rest 45 seconds
Metcon
Metcon (2 Rounds for reps)
PERFORMANCE:
Two sets for max reps of:
3 Minutes of Assault Bike for Calories
2 Minutes of Strict Handstand Push-Ups
1 Minute of Chest-to-Bar Pull-Ups
Rest 3 minutes
FITNESS:
Two sets for max reps of:
3 Minutes of Assault Bike for Calories
2 Minutes of Strict Handstand Push-Ups or L-Seated Strict Press
1 Minute of Strict Pull-Ups
Rest 3 minutes