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)

Over the Shoulder Barbell Stretch x 45 seconds per side

Two sets of:

30 seconds Shoulder Circles

30 seconds Bear Crawl with Wrist Stretch

30 seconds Prone Plank Hold

Two sets of:

Incline Dumbbell Y, T, W x 5 reps

Scap Push-Ups x 10 reps

Rest as needed

Weightlifting

Shoulder Press (1×5, 1×3, 4×2)

Every 2 minutes, for 12 minutes (6 sets):

Strict Overhead Press

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 75%

*Sets 3-4 – 2 reps @ 80-83%

*Sets 5-6 – 2 reps @ 85-88%

Metcon

Metcon (Time)

Three sets for times of:

12 Pull-Ups

10 Overhead Squats (135-95/95-65 lbs)

8 Hang Snatches

Rest 90 seconds

Scaling options for Pull-Ups (choose one of the following):

Band-Assisted Pull-Ups

Jumping Pull-Ups

Strict Pull-Ups (Reduce reps by half)

Metcon (Time)

For time:

100-Foot Overhead Carry (45/25)

40/30 Calorie Ski Erg (or Row)

50 Kettlebell Swings

40/30 Calorie Ski Erg (or Row)

100-Foot Overhead Carry (45/25)

35-54: 24/16 kg

55+: 16/12 kg