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)

.

Shoulder Circuit

Bicep Openers x 10 reps

youtube.com/watch?v=M5HVq5ZGAK0&index=26&

Xiopang x 10 reps

youtube.com/watch?v=IFogvD_J2Vc

Bent Over Rows x 10 reps

youtube.com/watch?v=JTmjtnvA9tA&index=27&

Bicep Curl + Push x 10 reps

youtube.com/watch?v=J73kAZQNDF0

Three sets of:

Bear Crawl x 20 steps forward

Bear Crawl x 20 steps backward

(Sub Box Bear Crawls x 45-60 seconds if space is limited)

Suitcase Carry x 50′ feet each arm

(Keep the shoulders square – no leaning)

Weightlifting

Shoulder Press (6X2)

Six sets of

Strict Press x 2 reps @ 80-83%

Rest 2 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

50-ft. Weighted Walking Lunge (35/20 lbs) (front rack!)

16 Toes-to-Bars

8 Power Cleans

Then, 2 rounds of:

50-ft. Weighted Walking Lunge (35/20 lbs)

16 Chest-to-Bar Pull-Ups

8 Power Cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Accessory Work

Three sets of:

45 seconds max GHD Hip Extensions

30 seconds rest