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)
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
Every Minute on the Minute for 3 Minutes (3 sets):
6 Shoulder Press
6 Alternating Reverse Lunges w/ Bar in Overhead Position
Tabata x 4 sets (2 minutes):
20 seconds Jumping Lunges
10 seconds Hold w/ Legs in Jerk Receiving Position
Weightlifting
Split Jerk (3X5, 2X2, 5X1)
Every 90 seconds, for 4:30 (3 sets):
Push Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
Every 2 minutes, for 14 minutes (7 sets):
Split Jerk
*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk
*Sets 3-4 = 1 rep at 90% of 1-RM Split Jerk
*Set 5 = 1 rep at 95% of 1-RM Split Jerk
*Sets 6-7 = 1 rep at 95%+ of 1-RM Split Jerk
FITNESS:
Three sets of:
Landmine Press x 8-10 reps @ 2111 (Left Arm)
Rest 30 seconds
Landmine Press x 8-10 reps @ 2111 (Right Arm)
Rest 30 seconds
Alternating Bent-Over Kettlebell Row x 10-12 reps @ 2111
Rest 60 seconds
Metcon
Metcon (AMRAP – Reps)
Three sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes between sets.
FITNESS:
Three sets for max reps, each against a 3-minute running clock:
Row 500 Meters
Dumbbell Push Press x Max Reps
Rest 3 minutes between sets.