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)

Wall Slides x 5 @ 3131

Y’s, T’s & W’s x 5 per position

Pec Activation x 60-90 seconds

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

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

Station 2 – Glute Bridges x 10 @ 20X2

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

Weightlifting

Shoulder Press (1X5, 1X3, 4X2)

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

Strict 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%

FITNESS:

Every minute, on the minute, for 12 minutes (3 sets):

Minute 1 – L-Seated Dumbbell Press x 10 reps @ 20X1

Minute 2 – Dumbbell Push Press x 15 reps @ 10X1

Minute 3 – Hollow Hold or Rock x 35-45 seconds

Minute 4 – Band Pull-Aparts x 30-40 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:

3 Dumbbell Beast-Makers (55/35 lbs)

6 Strict Pull-Ups

9 Burpees

*Beast-Makers = Row Left, Push-Up, Row Right, Squat Clean to Overhead