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)

.

Shoulder Circuit

Bicep Openers x 10 reps

Xiopang x 10 reps

Bent Over Rows x 10 reps

Bicep Curl + Push x 10 reps

Three sets of:

Bear Crawl x 20 steps forward

Bear Crawl x 20 steps backward

(Sub Box Bear Crawls x 45-60 seconds if space is limited)

Suitcase Carry x 50′ feet each arm

(Keep the shoulders square – no leaning)

Weightlifting

Shoulder Press (3X3, 3X10)

Shoulder Press

*Set 1 – 3 reps @ 60-65%

*Set 2 – 3 reps @ 65-70%

*Set 3 – 3 reps @ 70-75%

*Set 4 – 10 reps @ 70+%

*Set 5 – 10 reps @ 70+%

*Set 6 – 10 reps @ 70+%

Rest as needed

FITNESS:

Three sets of:

Arnold Press x 10 reps @ 2121

Rest 30 seconds

Reverse Hyper ISO Hold x 45-60 seconds

(prone, legs hanging off the bench, squeeze glutes, extend legs and hold position)

Rest 30 seconds

Squeeze Chest Press x 10 reps @ 3030

Rest 30 seconds

Straight Leg Raises x 10 reps @ 3030

(supine, holding bench with leg straight and butt just off the bench, raise until hips elevate off the bench)

Rest 30 seconds

Metcon

Metcon (3 Rounds for reps)

Against a 3-minute running clock…

25/18 Calories of Assault Bike

immediately followed by as many rounds and reps as possible of:

12 Dumbbell Push Presses (50/35 lbs)

12 Push-Ups

Rest 3 minutes and repeat for a total of three (3) sets. Pick up each set of the couplet where you left off and note your total number of rounds and reps completed.