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
Warm-up (No Measure)
.
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Every Minute on the Minute for 4 minutes (2 sets):
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Palloff Side Steps x 4-5 each side
Every minute, on the minute, for 12 minutes:
Minute 1 – Handstand Hold Work x 34-45 seconds
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, kettlebells, sandbag, plates, whatever is challenging!)
Weightlifting
Shoulder Press (1×3, 1×2, 1×3, 3×6)
Shoulder Press
*Set 1 – 3 reps @ 60-65%
*Set 2 – 2 reps @ 70-75%
*Set 3 – 3 reps @ 75-80%
*Set 4 – 6 reps @ 80+%
*Set 5 – 6 reps @ 80+%
*Set 6 – 6 reps @ 80+%
Rest as needed
The goal is to perform sets 4-6 at 4-5% more than you used for last week’s set of 8 reps.
FITNESS:
Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110
Rest 45 seconds
Metcon
Metcon (Time)
PERFORMANCE:
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Bench Press (Bodyweight/3/4 Bodyweight)
Strict Pull-Ups
FITNESS:
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
Dumbbell Bench Press
Strict Pull-Ups
Accessory Work
50 barbell curls