CrossFit Odyssey – CrossFit
Warm-up
Joints/Tens (No Measure)
Joints
Ten of each:
pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats
Warm-up (No Measure)
Wall Slides x 10 reps @ 2020
Y’s, T’s & W’s x 5 reps each
Three Rounds:
Row x 60 seconds
Pec Activation x 60 seconds
Strength/Skill
Push Press (5X6)
PERFORMANCE:
Five sets of:
Push Press x 6 reps @ 11X2
Rest 2 minutes
Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the same loads used on July 1st, but aim to achieve at least 6 reps on each set. If you missed this session on June 24, use the first two sets to build to a relatively heavy load, and perform the final three sets at a load that you can complete 5 reps, but the 6th rep will be extremely challenging to make.
FITNESS:
Five sets of:
Dumbbell Z-Press x 8-10 reps @ 2111
Rest 60 seconds
Stationary Dips x Max Reps @ 1111
(add weight or assistance to allow your rep range to sit between 10-15 reps)
Rest 60 seconds
Metcon
Metcon (Time)
PERFORMANCE:
For time:
800 Meter Run
80 Push Presses (95/65 lbs)
800 Meter Run
FITNESS:
For time:
800 Meter Run
80 Dumbbell Push Presses
800 Meter Run
