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
.

Row x 2 minutes at easy pace

Passive Hang on Pull-up Bar x 30 seconds

Row x 90 seconds at moderate pace

Scapular Pull-ups x 30 seconds

Row x 60 seconds at fast pace

Passive Squat Hold x 30 seconds

Two sets of:

Single Arm Dumbbell Push Press x 5 reps per side

Waiter’s Carry x 50ft per side

Standing Jump for Maximum Height x 3 reps

Weightlifting

Split Jerk (1X1)

Every 2 minutes, for 6 minutes (3 sets):

Jump to Split x 3 reps @ 60% of 1-RM Jerk

(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)

FITNESS:

Every 2 minutes, for 24 minutes (3 sets of each):

Station 1 – Dumbbell Bench Press x 8-10 reps @ 21X1

Station 2 – Strict Pull-Ups x 8-10 reps @ 2111

Station 3 – 3-Position Couch Stretch (Left) x 30 seconds in each position (90 total)

Station 4 – 3-Position Couch Stretch (Right) x 30 seconds in each position (90 total)

Metcon

Metcon (Time)

PERFORMANCE:

For time:

1000 Meter Row

50 Pull-Ups

25 Shoulder to Overhead (135/95 lbs)

FITNESS:

For time:

1000 Meter Row

40 Lateral Box Jumps

20 Dumbbell Push Presses