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)
Overhead Movement Prep
+ 10 minutes of Handstand Play (holds, walks, wall climbs, etc.)
OR
Take 10 minutes to draw out your jerk footwork
Three sets of:
Press in Split Jerk Position x 3-5 reps
Rest as needed
Strength/Skill
Push Press (8 X 1+2+3)
PERFORMANCE:
Every 2 minutes, for 16 minutes (8 sets) of:
1 Push Press + 2 Push Jerks + 3 Split Jerks
Build over the course of the 8 sets to something heavy for today.
FITNESS:
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Landmine Press (right) x 8-10 reps @ 2111
Station 2 – Landmine Press (left) x 8-10 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Left) x 10 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 10 reps @ 2111
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Dumbbell Thrusters (50/35 lbs)
12 Chest-to-Bar Pull-Ups
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
3 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
6 Strict Pull-Ups
9 Dumbbell Thrusters