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)
.
.
Run x 200m
Dive-bomber Push-up x 5
Passive Supinated Hang on Bar x 30 seconds
Two sets of:
Single-Arm Dumbbell Push-Press x 5 reps, right, then left
Dumbbell Waiter’s Carry x 50ft per arm, right, then left
Broad Jump x 5
Weightlifting
Push Jerk (2x 3-5, 8x (1+1))
Every 90 seconds, for 3 minutes (2 sets):
Press from Split Jerk Position x 3-5 reps
Every 90 seconds, for 12 minutes (8 sets):
Power Jerk + Split Jerk
*Sets 1-2 = 55-60% of 1-RM of Power Jerk
*Sets 3-4 = 65-70%
*Sets 5-6 = 70-75%
*Sets 7-8 = 80-85%
FITNESS:
Three sets of:
Dumbbell Shoulder Press x 10 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 12 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 15 reps @ 2011
Rest 45 seconds
Strict Toes to Bar or Hanging Leg Raises x 8 reps @ 2110
Rest 45 seconds
Metcon
Metcon (Time)
Five rounds for time:
400 Meter Run
8 Strict Pull-Ups
16 Push-Ups @ 10X1
(pause at full extension on each rep)
Accessory Work
For completion:
2 Minute Banded March
30 GHD Hip Extensions (unweighted)