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
General Warm-Up
Assault Bike x 45 sec
…. Then 2 Rounds of
Barbell Good Morning x 5
Barbell Strict Press x 5
Hollow Hang from Bar x :30
Divebomber Push-Up x 5
Wall Climb + Nose-to-Wall HS Hold x :30
Specific Warm-Up
Empty Barbell Push Press x 5
Empty Barbell Power Jerk x5
Empty Barbell Push Press + Power Jerk x 5
Push Press + Power Jerk x 1 @ 50%
Weightlifting
Push Jerk (8 x (1+1))
Every 90 seconds, for 12 minutes (8 sets):
Push Press + Power Jerk
*Sets 1-2 = 55-60% of 1-RM Push Press
*Sets 3-4 = 65-70%
*Sets 5-6 = 70-75%
*Sets 7-8 = 80-85%
FITNESS:
Three sets of:
5 Barbell Z-Press @ 2111 immediately into …
15 Banded Lat Pull Downs @ 20X1
Rest 45 seconds
5 Supinated-Grip Bent-Over Barbell Rows @ 2111
immediately into ….
15 Tempo Push-Ups @ 11X1
Rest 45 seconds
Metcon
Gymnasty | Conditioning (3 Rounds for time)
PERFORMANCE:
3 Rounds, for times, of:
15/10 Calories of Assault Bike
12 Toes to Bar
9 Strict Handstand Push-Ups
12 Kipping Pull-Ups
15/10 Calories of Assault Bike
2:00 Rest
FITNESS:
3 Rounds, for times, of:
12/8 Calories of Assault Bike
16 V-Ups
2 Wall Walks (each with a 10-second hold)
4-8 Strict Pull-Ups
12/8 Calories of Assault Bike
2:00 Rest
Goal < 4:00 each round (not including rest)
Time Cap: 20:00