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:
Passive Supinated Hang on Pull-up Bar x 30 seconds
Dead Bug x 30 seconds
Two sets of:
“Dumbbell Clean Warm-Up”
Squeeze Dumbbell Romanian Deadlift x 10
Single-Arm Dumbbell Hang Power Clean x 5 per side
Pause Push-Press x 5 per side
Weighted Pull-ups (5×5)
PERFORMANCE:
Five sets of:
Barbell Z-Press x 5 reps
Rest 75 seconds
Weighted Strict Pull-Up x 5 reps
Rest 75 seconds
Build over the course of the five sets to today’s heavy 5-RM for both movements.
FITNESS:
Three sets of:
Barbell Z-Press x 8 reps @ 2011
Rest 45 seconds
Weighted Strict Pull-Up x 8 reps @ 1111
Rest 45 seconds
Reverse Dumbbell Flies x 10-12 reps
Rest 45 seconds
Ab-Wheel Rollout x 8-10 reps @ 3011
Rest 45 seconds
Metcon
Metcon (Time)
Four rounds for time of:
500 Meter Row or 30/22 Calories of Assault Bike
12 Ground to Overhead (115/75 lbs)
12 Chest-to-Bar Pull-Ups
.
FITNESS:
Four rounds for time of:
500 Meter Row or 30/22 Calories of Assault Bike
20 Single-Arm Dumbbell Snatches
8 Strict Pull-Ups”
Accessory Work
Every minute on the minute, for 9 minutes (3 sets) of:
Station 1: V-Up x 30 seconds
Station 2: Hollow Rock Hold x 30 seconds
Station 3: Russian Twists x 30 seconds