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THURSDAY, 12/17/2020

CrossFit Odyssey – CrossFit

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Meeting ID: 621 002 4813


Joints/Tens (No Measure)


Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA At-Home Workouts – SUB LUNGES, BURPEES for Push Presses and Overhead Squats

Core #2 (No Measure)

Core #2

Two sets, for time, of:

Hand Plank Shoulder Tap x 50 reps

Push-Up x 10 reps

Elbow Plank x 30 seconds

Push-Up x 10 reps

Hand Plank Shoulder Tap x 50 reps

Rest 60 seconds

Warm-up (No Measure)


Every Minute on the Minute for 6 minutes (2 sets):

Station 1 – Parallette Shoot-Throughs x 3-5 reps

Station 2 – Hip Bridges x 10 @ 20X2

Station 3 – Paloff Side Steps x 4-5 each side



Shoulder Press (5 x 4, 1 x max)

Every 3 minutes, for 15 minutes (5 sets):

Strict Overhead Press x 8 reps

*Sets 1-2: 90-95% of 8-RM from last week

*Sets 3-4: 85-90% of 8-RM

*Set 5: Max Reps @ 85% of 8-RM

*Note: If you do not know your 8-RM Strict Overhead Press, find that today instead of doing these sets.


Five sets of:

Dumbbell Z-Press x 8-10 reps @ 2111

Rest 60 seconds

Band-Resisted Lat Pulldowns x 15 reps @ 1111

(rotate hands from pronated to supinated as you pull down)

Rest 60 seconds


J.T. Strict (Time)


“Strict JT”

Complete rounds of 21, 15 and 9 reps for time of:

Strict Handstand Push-Ups

Strict Ring Dips

Strict Push-Ups


Complete as many rounds and reps as possible in 9 minutes of:

9 Dumbbell Push Presses

9 Push-Ups

18 Mountain Climbers

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