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)
.
Prone PVC Complex
Front Body Line x 10 seconds
Pass-through x 5 reps
Behind-the-neck Press x 5 reps
Two sets of:
Jump-to-Split Drill x 8 (PVC or empty barbell)
Burpee Broad Jump x 4
Weightlifting
Push Press (2×3-5, 8x (1+1+1))
Every 90 seconds, for 3 minutes (2 sets):
Press from Split Jerk Position x 3-5 reps
Every 90 seconds, for 12 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
*Sets 1-2 = 60-65% of 1-RM Push Press
*Sets 3-4 = 70-75%
*Sets 5-6 = 80-83%
*Sets 7-8 = 85-88%
FITNESS:
Every minute, on the minute, for 16 minutes (4 sets):
*Station 1 – Landmine Press x 6-8 reps @ 2111 (Left Arm)
*Station 2 – Landmine Press x 6-8 reps @ 2111 (Right Arm)
*Station 3 – Supine Ring Row x 8 reps @ 2111
*Station 4 – Prone Swimmers x 5 reps @ 4040
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
8 Toes to Bar
12 Kettlebell Swings (24/16 kg)
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups or 8 L-Seated Dumbbell Presses
8 Toes to Bar or 12 V-Ups
12 Kettlebell Swings
Accessory Work
Three sets of:
Reverse Snow Angels x 20 reps (fast)
Side Lying Powell Raises x 10 reps per side (light)
Rest as needed