CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, 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 9 minutes (3 sets):

Station 1 – Kettlebell Halos x 5 reps each direction

Station 2 – Plank Shoulder Taps x 20

Station 3 – Russian Step-Ups x 10 per leg

OR IF YOU ARE PRESSING:

Every minute on the minute for 9 minutes (3 sets):

Station 1 – Press from Jerk Receiving Position x 5 reps

Station 2 – Tall Jerks or Jerk Balance x 3 reps

Station 3 – Russian Step-Ups x 10 per leg

Strength/Skill

Shoulder Press (1X5, 1X3, 1X1, 1X3, 1X2, 1X1, 2X8)

PERFORMANCE:

Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:

Strict Press

Set 1 – 5 reps @ 75%

Set 2 – 3 reps @ 80%

Set 3 – 1 reps @ 85%

Set 4 – 3 reps @ 87%

Set 5 – 2 reps @ 90%

Set 6 – 1 rep @ 95%

FITNESS:

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1

Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0

Station 3 – Suitcase Carry x 100 Meters (50 meters each side)

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

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

300/250 Meter Row

20 Single-Arm Dumbbell Push Presses (10 each; 55/35 lb DB)

20 Box Step-Overs with KB/DB Goblet Hold (24″/20″; 55/35 lb KB/DB)