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)
Kettlebell Swings x 15 (nasal breathing only)
Wall Slides x 5 @ 3131
Kettlebell Swings x 15 (nasal breathing only)
Static Hang x 60 seconds (accumulate time if needed)
Kettlebell Swings x 15 (nasal breathing only)
Pec Activation x 60-90 seconds
Kettlebell Swings x 15 (nasal breathing only)
Weightlifting
Push Press ( 5 x 5-6)
Five sets of:
Push Press x 5-6 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 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:
Three sets of:
Half-Kneeling Landmine Press x 8-10 reps each @ 2111
Rest 60 seconds
Side Plank Hold x 45 seconds each side
Rest 60 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Alternating Dumbbell Snatches (55/35 lbs)
80-Foot Single-Arm Dumbbell Overhead Walking Lunges (55/35 lbs – 40-feet each arm)
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
200 Meter Run
20 Alternating Dumbbell Snatches
80-Foot Single-Arm Dumbbell Overhead Walking Lunges (55/35 lbs – 40-feet each arm)