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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Three sets of:

Single-leg, single-unders (right) x 10 seconds

Single-leg, single-unders (left) x 10 seconds

Single-unders x 20 seconds

Single-Arm Dumbbell Push Press x 5 + Waiter’s Carry x 50 feet per side

Two sets of:

“Depth Drop Series” x 1

Depth Drop x 1

Depth Drop + Max Height Jump x 2

Depth Drop + Broad Jump x 3

Weightlifting

Split Jerk (2X3-5, 4X2, 6X1)

Every 90 seconds, for 3 minutes (2 sets):

Press from Split Jerk Position x 3-5 reps

FITNESS:

Every 90 seconds, for 18 minutes (3 sets) of:

Station 1 – Arnold Press x 10 reps @ 2121

Station 2 – Frog Pumps x 20-25 reps @ 1011

(focus on maximal contraction of your glutes during each hold at the top)

Station 3 – Zottman Curls x 10 reps @ 3030

Station 4 – Alternating Single-Leg V-Ups x 30-40 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 12 minutes of:

30 Double-Unders

12 Toes to Bar

12 Dumbbell Bench Press (50/35 lb DBs)
FITNESS:

Complete as many rounds and reps as possible in 12 minutes of:

30 Lateral Parallette Jump-Overs

12 Dumbbell Bench Press

100 Meter Dumbbell Farmer’s Carry

Accessory Work

Three sets of:

Chest Supported Dumbbell or Kettlebell Rows x 8 reps + 5 second hold on the last rep

Rest 60 seconds