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
.
HAPPY BIRTHDAY JOHN MARIOTTI!!!
Three Sets of:
:90 Second Assault Bike, increasing pace every :30 Seconds
5 Dive-bomber Push-Ups
10 Alternating Cossack Squats
Two Sets of:
5 Empty Barbell Strict Press
5 Empty Barbell Push Press
5 Empty Barbell Power Jerk
5 Empty Barbell Split Jerk
Weightlifting
Split Jerk
Every 90 Seconds, for 3 minutes (2 sets):
Behind the Neck Press in Split x 5 reps
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk with a 2-second pause in dip & 2-second pause in receiving x 2 reps
*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-10 = @ 80%
FITNESS:
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Half-Kneeling Landmine Press (right) x 8 reps @ 2111
Station 2 – Half-Kneeling Landmine Press (left) x 8 reps @ 2111
Station 3 – Prone Plank x 60 seconds
Station 4 – Alternating Cossack Squats x 16-20 reps @ 2111
Metcon
Metcon (6 Rounds for reps)
Three sets for max calories/reps:
60 seconds of Assault Bike
60 seconds of Strict Handstand Push-Ups / L-Seated DB Presses
Rest 60 seconds