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)
.
Row x 300m @ 75% effort
Weighted Prayer Stretch x 2 minutes
Row x 300m @ 80% effort
Supinated Passive Hang on Pull-up Bar x 60 seconds
Row x 300m @ 85% effort
Pike Handstand Push-up x 10 reps
One set of:
Single-Arm Dumbbell Strict Press x 5 + 50 foot Waiter’s Carry, right side
Single-Arm Dumbbell Strict Press x 5 + 50 foot Waiter’s Carry, left side
Weightlifting
Shoulder Press (1X5, 1X3, 1X1, 1X3, 1X2, 1X1)
Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:
Strict Press
Set 1 – 5 reps @ 75%
Set 2 – 3 reps @ 80%
Set 3 – 1 reps @ 85%
Set 4 – 3 reps @ 87%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%
Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 80%
FITNESS:
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0
Station 3 – Suitcase Carry x 100 Meters (50 meters each side)
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each; 55/35 lb DB)
10 Strict Pull-Ups
Accessory Work
Three sets of:
GHD Hip Extension x 15-20 reps
Rest as needed
GHD Paddling x 40 reps
Rest as needed