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)

Every minute, on the minute, for 12 minutes:

Minute 1 – Handstand Hold Work x 34-45 seconds

Minute 2 – Roll to Candlestick x 10 reps

Minute 3 – Overhead Stability Hold x 30-45 seconds

(if you don’t have a Bamboo Bar, kettlebells, sandbag, plates, whatever is challenging!)

Weightlifting

Shoulder Press (1×5, 1×3, 1×1, 1×3, 1×2, 1×1, 2×8)

Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:

Strict Press

Set 1 – 5 reps @ 75%

Set 2 – 3 reps @ 80%

Set 3 – 1 reps @ 85%

Set 4 – 3 reps @ 87%

Set 5 – 2 reps @ 90%

Set 6 – 1 rep @ 95%

FITNESS:

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

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

Station 2 – Band-Resisted Face Pulls x 15 reps @ 21X1

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

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

5 Strict Pull-Ups

10 Push Presses (115/75 lbs)

30 Double-Unders

FITNESS:

Complete as many rounds and reps as possible in 15 minutes of:

5 Strict Pull-Ups

10 Dumbbell Push Presses

15/10 Calories of Assault Bike