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)
Banded Scarecrow x 30-60 seconds each position
Two or Three Sets:
Parallette Shoot-Throughs x 2-3
Rest 15-20 seconds
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your projected pace for Part B. Focus on calm breathing.
Rest 30-60 seconds
Strength/Skill
Push Press (5X4)
PERFORMANCE:
Five sets of:
Push Press x 4 reps @ 11X2
Rest 2 minutes
Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use at least 5% more weight that you used on July 9, 2019.
FITNESS:
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Supinated-Grip Pull-Ups x 8-10 reps @ 2110
Station 2 – Dumbbell Shoulder Press x 8-10 reps @ 2111
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds
Metcon
Metcon (Time)
PERFORMANCE:
Three rounds for time of:
30/20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups
FITNESS:
Three rounds for time of:
30/20 Calories of Rowing
20 Dumbbell Push Presses
