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
.
Warm-up
Three sets of:
Easy Arms Only Assault Bike x :60
Single Arm Overhead Carry x 100 Foot / arm
Kettlebell Windmills x 5 / arm
Suitcase Carry x 100 feet / arm
Empty Barbell Z-Press x 10
Warm-Up Weight #1 Z-Press x 5
Hollow Body Hang x :30
Scap Pull x 10
Chest to Bar Pull-Up Negatives x 5 @ 41A1
Strict Pull-Up x 3-5
Strength & Skill
PERFORMANCE:
Five sets of:
Barbell Z-Press x 5 reps
Rest 75 seconds
Weighted Strict Pull-Up x 3 reps
Rest 75 seconds
Build over the course of the five sets to today’s heavy 5-RM for both movements.
FITNESS:
Three sets of:
Barbell Z-Press x 8 reps @ 2011
Rest 45 seconds
Weighted Strict Pull-Up x 3 reps
Rest 45 seconds
Reverse Dumbbell Flyes x 10-12 reps
Rest 45 seconds
Ab-Wheel Rollout x 8-10 reps @ 3011
Rest 45 seconds
Barbell Z-Press (Weight)
1×5
Weighted Pull-ups (5×3)
Metcon
Heavy Metal – CFO (Time)
PERFORMANCE:
Four rounds for time of:
500 Meter Row or 30/22 Calories of Assault Bike
12 Ground to Overhead (115/75 lbs)
12 Chest-to-Bar Pull-Ups
FITNESS:
500 Meter Row or 30/22 Calories of Assault Bike
12 Double Dumbbell Ground to Overhead (35/25)
8 Strict Pull-Ups
Goal < 16:00
Time Cap: 20:00