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)

Scapular Push-Ups x 10 reps

Y’s, T’s & W’s x 5 reps each

Two Sets:

Assault Bike/ROW x 30 seconds

Rest 30 seconds

Waiter + Farmer Carry x 40-50 yards per side

Rest 30-60 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 5 minutes of:

15 Box Jumps (24″/20″)

15 Push Presses (95/65 lbs)

FITNESS:

Complete as many rounds and reps as possible in 5 minutes of:

5 Dumbbell Box Step-Overs

10 Dumbbell Push Presses

Metcon (AMRAP – Rounds and Reps)

Rest 2 minutes, and when the running clock reaches 7:00…

Complete as many rounds and reps as possible in 5 minutes of:

5 Devil’s Presses (50/35 lb DBs)

15 Air Squats

Metcon (AMRAP – Rounds and Reps)

Rest 2 minutes, and when the running clock reaches 14:00…

PERFORMANCE:

Complete as many rounds and reps as possible in 5 minutes of:

10 Pull-Ups

15 Push-Ups

FITNESS:

Complete as many rounds and reps as possible in 5 minutes of:

5 Strict Pull-Ups

10 Push-Ups

Compare results to January 26, 2019.