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)

Pec Smash x 30 seconds per arm

Shoulder Smash x 30 seconds per arm

Hawaiian Squat x 30 seconds per leg

Bear Crawl with Wrist Stretch x 30 seconds

Two Sets:

Single Arm KB Clean

+ Single Arm KB Push Press x 30 seconds per side

Rest 30 seconds

Weightlifting

Split Jerk (8X2, 4X1)

PERFORMANCE:

Every 2 minutes, for 24 minutes (12 sets):

Split Jerk

*Sets 1-4 = 2 reps @ 70-80%

*Sets 5-8 = 2 reps @ 80-90%

*Sets 9-10 = 1 rep @ 90-92%

*Sets 11-12 = 1 rep @ 93-95%

FITNESS:

Every minute, on the minute, for 20 minutes (5 sets) of:

Minute 1 – 10-15 Strict Handstand Push-Ups or L-Seated Dumbbell Presses @ 10X1

Minute 2 – 15 Banded Overhead Triceps Extensions @ 1010

Minute 3 – 45 seconds of Reverse Snow Angels (slow & controlled)

Minute 4 – 45 seconds of Hollow Body Hold

Metcon

Metcon (Time)

PERFORMANCE:

Five rounds for time of:

10 Push Presses (135/95 lbs)

10 Chest-to-Bar Pull-Ups

FITNESS:

Five rounds for time of:

10 Dumbbell Push Presses

6-8 Strict Pull-Ups