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

Bench Press (5x 5-6, 2 x Max)

Every 2 minutes, for 10 minutes (5 sets):

Bench Press x 5-6 reps @ 20X1

Every 3 minutes, for 6 minutes (2 sets):

Bench Press x Max Reps @ 90% of today’s heaviest set

Metcon

Metcon (9 Rounds for reps)

Three sets for max reps:

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups

Rest 30 seconds

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups

Rest 30 seconds

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Toes to Bar

Rest 30 seconds

Accessory Work

3 sets

5 DB Cuban Press (light)

15 banded face pulls