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

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