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)

Overhead Movement Prep

2 sets:

Burgener Warm-Up with a PVC Pipe

Strength/Skill

Weighted Pull-ups (5 X 5+5)

PERFORMANCE:

Five sets of:

Barbell Z-Press x 5 reps

Rest 75 seconds

Weighted Strict Pull-Up x 5 reps

Rest 75 seconds

Build over the course of the five sets to today’s heavy 5-RM for both movements.

FITNESS:

Three sets of:

Barbell Z-Press x 8 reps @ 2011

Rest 45 seconds

Weighted Strict Pull-Up x 8 reps @ 1111

Rest 45 seconds

Reverse Dumbbell Flies x 10-12 reps

Rest 45 seconds

Ab-Wheel Rollout x 8-10 reps @ 3011

Rest 45 seconds

Metcon

Metcon (Time)

PERFORMANCE:

For time:

100 Double-Unders

50 Dumbbell Push Presses (50/35 lb DBs)

50 Dumbbell Push-Ups (hands on DB handles)

50 Dumbbell Push Presses (50/35 lb DBs)

100 Double-Unders

FITNESS:

For time:

25/18 Calories of Assault Bike

50 Dumbbell Push Presses

50 Dumbbell Push-Ups

50 Dumbbell Push Presses

25/18 Calories of Assault Bike