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

One or Two sets w/ empty bar:

5 Clean Deadlifts, 5 Muscle Cleans, 5 Press In Split Jerk Position

3 Power Cleans, 3 Jerk Grip Overhead Squats

3 Squat Cleans, 3 Front Squats

3 Squat Cleans, 3 Sotts Presses

Weightlifting

Shoulder Press (2X3, 2X2, 2X MAX)

Shoulder Press

*Set 1 – 3 reps @ 60-65%

*Set 2 – 3 reps @ 70-75%

*Set 3 – 2 reps @ 75-80%

*Set 4 – 2 reps @ 80-85%

*Set 5 – 1 reps @ 85-90%

*Set 6 – Max Reps @ 80%

*Set 7 – Max Reps @ 70%

Rest as needed

FITNESS:

Every minute, on the minute, for 16 minutes (4 sets) of:

Station 1 – Landmine Press x 6-8 reps @ 2111 (Left Arm)

Station 2 – Landmine Press x 6-8 reps @ 2111 (Right Arm)

Station 3 – Bent-Over Barbell Row x 6-8 reps @ 2111

Station 4 – L-Sit x 30-40 seconds

(accumulate time with 10s on, 5-10s off)

Metcon

Metcon (3 Rounds for reps)

PERFORMANCE:

Against a 3-minute running clock…

20/15 Calories of Assault Bike

15 Chest-to-Bar Pull-Ups

Max Reps of Strict Handstand Push-Ups in remaining time

Rest 3 minutes, and repeat for a total of three (3) sets.
FITNESS:

Against a 3-minute running clock…

20/15 Calories of Assault Bike

10 Strict Pull-Ups

Max Reps of Strict Handstand Push-Ups or Dumbbell Push Press in remaining time

Rest 3 minutes, and repeat for a total of three (3) sets.

Accessory Work

3 sets of:

20 unweighted GHD hip extensions

Rest as needed