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)
Overhead Movement Prep
Two Sets:
Kettlebell Halos x 6
Straddle Pulses x 15.10.5
Plank Shoulder Taps x 20-30
Four Sets (alternate sides to complete 2 sets on each):
Kettlebell Windmill x 5
Bottom’s Up Kettlebell Carry x 40 yards
Strength/Skill
Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Band-Resisted Face Pulls x 12-15 reps @ 2111
Rest 45 seconds
Strict Toes to Bar x 6-8 reps @ 2110
Rest 45 seconds
Metcon
Metcon (Time)
PERFORMANCE:
Five rounds for time of:
10 Strict Handstand Push-Ups
20 Push-Ups
40 Double-Unders
FITNESS:
Five rounds for time of:
10 Strict Handstand Push-Ups or Heavy L-Seated DB Presses
20 Push-Ups
200 Meter Run (or 15/10 Calories of Assault Bike)