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)
Two sets of:
Prone PVC Pass-Through x 10
Dumbbell Waiter’s Carry x 50 feet per arm
Two sets of:
Jump-to-Split Drill x 8
Single-Dumbbell Push-Press x 5 per arm
Weightlifting
Split Jerk (2X5, 10X2)
Every 90 seconds, for 3 minutes (2 sets):
Behind the Neck Press in Split x 5 reps
Every 2 minutes, for 20 minutes (10 sets):
Split Jerk with a 2-second pause in dip & 2-second pause in Receiving x 2 reps
*Sets 1-2 = @ 65%
*Sets 3-4 = @ 70%
*Sets 5-6 = @ 75%
*Sets 7-10 = @ 80%
FITNESS:
Every 90 seconds, for 18 minutes (3 sets) of:
*Station 1 – Rotational Landmine Press (Left) x 8 reps @ 22X1
*Station 2 – Rotational Landmine Press (Right) x 8 reps @ 22X1
*Station 3 – Cozy Leg Lifts (Left) x 8 reps @ 2114
*Station 4 – Cozy Leg Lifts (Right) x 8 reps @ 2114
Metcon
Metcon (3 Rounds for reps)
Against a 2-minute running clock
300/250 Meter Row
Max Reps of Strict Handstand Push-Ups OR Dumbbell Push Press
Rest 2 minutes, and repeat for a total of three (3) sets. Note number of handstand push-ups per set, then sum them for your overall score.
Accessory Work
Tabata planks
Tabata side planks