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
Followed by…
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 (3X3, 3X8)
Shoulder Press
*Set 1 – 3 reps @ 60-65%
*Set 2 – 3 reps @ 65-70%
*Set 3 – 3 reps @ 70-75%
*Set 4 – 8 reps @ 75+%
*Set 5 – 8 reps @ 75+%
*Set 6 – 8 reps @ 75+%
Rest as needed
The goal is to perform sets 4-6 at 4-5% more than you used for last week’s set of 10 reps.
FITNESS:
Three sets of:
Incline Alternating Dumbbell Bench Press x 10 reps each arm @ 20X1
(place a med ball under your scapulae; keep one arm fully extended while the other descends and presses)
Rest 15 seconds
Band-Resisted Push-Ups x Max Reps
Rest 60 seconds
Band-Resisted Dumbbell Row x 10 reps each @ 2111
Rest 60 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups OR L-seated DB Presses
6 Burpee Box Jump-Overs (24″/20″)
12 Kettlebell Swings (24/16 kg)
Accessory Work
Every minute on the minute for 5 minutes:
15 GHD Hip Extensions