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)
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up
Rest 60 seconds, and thenโฆ
Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up
Weightlifting
Push Press (6 x 1+1)
Every two minutes, for 12 minutes (6 sets):
Push Press + Power Jerk @ 70-75% of 1-RM Push Press
(Pause for 2-3 seconds in the power jerk receiving position before recovering.) Heavier than last week!
Focus on good positioning and consistency across all six sets.
Metcon
Metcon (Time)
Five rounds for total time of:
Run 200 Meters
2 Chest-to-Bar Pull-Ups
4 Front Squats (95/65 lbs)
6 Bar Facing Burpees
4 Front Squats (95/65 lbs)
2 Chest-to-Bar Pull-Ups
Time Cap: 25:00