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:

Burpee x 5

Waiter’s Carry (Single Dumbbell Overhead) x 50 feet per arm

Two sets of:

Dumbbell Cossack Squat x 10 (5 per side, hold dumbbell by both heads)

Single-Arm Dumbbell Push Press x 10 per side

Weightlifting

Seated Unsupported Strict Press (6X2-3)

sit on a bench without back support and press the barbell from shoulder to overhead
Six sets of:

Unsupported Seated Strict Press x 2-3 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 2-3 minutes

FITNESS:

Four sets of:

Unsupported Seated Strict Press x 5-6 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 30 seconds

Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)

Rest 30 seconds

Jefferson Curl x 5-6 reps @ 4442

Rest 30 seconds

Metcon

Metcon (Time)

Five rounds for time of:

12 Alternating Pistols (OR Cossacks)

9 Dumbbell Push Presses (55/35 lbs)

6 Burpee Box Jump-Overs (24″/20″)

Accessory Work

Three sets of:

Dumbbell Skull Crushers x 12 reps

Rest 45 seconds

Glute Bridges x 10 reps

Rest 45 seconds