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

Pec Activation x 60-90 seconds

Every Minute on the Minute for 6 minutes (2 sets):

Station 1 – Parallette Shoot-Throughs x 3-5 reps

Station 2 – Glute Bridges x 10 @ 20X2

Station 3 – Paloff Side Steps x 4-5 each side

Shoulder Press (1X5, 1X4, 1X3, 1X2, 1X1, 2X8)

Every 2 minutes, for 10 minutes (5 sets) of:

Strict Press

Set 1 – 5 reps @ 70%

Set 2 – 4 reps @ 75%

Set 3 – 3 reps @ 80%

Set 4 – 2 reps @ 85%

Set 5 – 1 rep @ 90%

FITNESS:

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

Station 1 – Strict Barbell or Dumbbell Press x 8-10 reps @ 21X1

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

Station 3 – L-Sit x 60 seconds of accummulated hold

Metcon

Metcon (AMRAP – Rounds and Reps)

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

9 Dumbbell Burpee Deadlifts (50/35 lb DBs)

12 Dumbbell Box Step-Overs (24″/20″)

15 Dumbbell Push Presses (50/35 lbs)