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