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)

Shoulder Circuit

Bicep Openers x 10 reps

Xiopang x 10 reps

Bent Over Rows x 10 reps

Bicep Curl + Push x 10 reps

Three sets of:

Bear Crawl x 20 steps forward

Bear Crawl x 20 steps backward

(Sub Box Bear Crawls x 45-60 seconds if space is limited)

Suitcase Carry x 50′ feet each arm

(Keep the shoulders square – no leaning)

Weightlifting

Shoulder Press (6 X 2-3)

Every 2:30 minutes, for 15 minutes (6 sets):

Shoulder Press x 2-3 reps @ 20X1

FITNESS:

Every minute, on the minute, for 15 minutes (3 sets of each):

Minute 1 – Half-Kneeling Landmine Press (Left) x 6-8 reps @ 21X1

Minute 2 – Half-Kneeling Landmine Press (Right) x 6-8 reps @ 21X1

Minute 3 – Hollow Body Roll to Superman x 4-6 rolls each way

Minute 4 – Front-Leaning Rest on Rings x 45 seconds

Minute 5 – Band Pull-Aparts x 10 reps @ 2020

Metcon

Metcon (Time)

For time:

50 Calories of Rowing

40 Single-Arm Dumbbell Push Press*

30 Toes to Bar OR V-Ups

20 Burpees

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right, 10 Left, 10 Right.