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)

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Assault Bike x 90 seconds @ 70% effort

Plank Shoulder Taps x 30 reps

Assault Bike x 60 seconds @ 80% effort

Dumbbell Waiter’s Carry x 100 feet per arm

Assault Bike x 30 seconds @ 90% effort

Broad Jump x 5 (take a moment between each jump to reset such that you can give full effort to each one)

Weightlifting

Push Jerk (10 x 1)

Every 90 seconds, for 15 minutes (10 sets):

Push Jerk x 1 rep

FITNESS:

Three sets of:

1-1-2 Dumbbell Bench Press x 8-10 reps

Rest 45 seconds

Single-Arm Dumbbell Rows x 8-10 reps each @ 2111

Rest 45 seconds

Metcon

Metcon (2 Rounds for reps)

Two sets for max reps of:

3 Minutes of Assault Bike for Calories

2 Minutes of Strict Handstand Push-Ups OR L-Seated Strict Press

1 Minute of Chest-to-Bar Pull-Ups

Rest 3 minutes

Accessory Work

Three sets of:

Dumbbell Bench Press x 12 reps

Rest as needed

Supinated Grip Strict Pull Ups x 6-10 reps

Rest as needed

Use a band to assist if needed in order to control throughout the enitre pull up