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)

Scapular Push-Ups x 10 reps

Plank Toe Taps x 10 reps

Two Sets:

Assault Bike x 30 seconds

Rest 30 seconds

Turkish Get-Ups x 3 per side

Rest 30-60 seconds

OR if pressing: Scapular Push-Ups x 10 reps

Y’s, T’s & W’s x 5 reps each

Two Sets:

Assault Bike x 30 seconds

Rest 30 seconds

Waiter + Farmer Carry x 40-50 yards per side

Rest 30-60 seconds

Strength/Skill

Shoulder Press

PERFORMANCE:

Every 2 minutes, for 10 minutes (5 sets) of:

Strict Press

Set 1 – 5 reps @ 70%

Set 2 – 4 reps @ 75%

Set 3 – 3 reps @ 80%

Set 4 – 2 reps @ 85%

Set 5 – 1 rep @ 90%

FITNESS;

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1

Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0

Station 3 – Suitcase Carry x 100 Meters (50 meters each side)

Metcon

Metcon (AMRAP – Reps)

Three sets for max reps/calories of:

60 seconds of Assault Bike (for calories)

Rest 15 seconds

60 seconds of Push-Ups

Rest 15 seconds

60 seconds of Rowing (for calories)

Rest 90 seconds