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)
.
Two sets of:
Assault Bike x 60 seconds at moderate pace, nasal breathing
Supinated-Grip Passive Hang on Pull-Up Bar x 60 seconds
Two sets of:
Single-Arm Dumbbell Push Press x 5 reps, right
Overhead Dumbbell Carry x 50 feet, right
Single-Arm Dumbbell Push Press x 5 reps, left
Overhead Dumbbell Carry x 50 feet, left
Tall Box Jump x 5 (take a moment in between reps to ensure each effort is maximal)
Weightlifting
Push Press (8X(1+1))
Every 90 seconds, for 12 minutes (8 sets):
Push Press + Power Jerk
*Sets 1-2 = 55-60% of 1-RM Push Press
*Sets 3-4 = 65-70%
*Sets 5-6 = 70-75%
*Sets 7-8 = 80-85%
FITNESS:
Every 2 minutes, for 12 minutes (3 sets) of:
*Station 1 – 5 Barbell Z-Press @ 2111 + 15 Banded Lat Pulldowns @ 20X1
*Station 2 – 5 Supinated-Grip Bent-Over Barbell Rows @ 2111 + 15 Tempo Push-Ups @ 11X1
Metcon
Metcon (4 Rounds for time)
PERFORMANCE:
Every 5 minutes, for 20 minutes (4 sets) for times:
15/10 Calories of Assault Bike
12 Toes to Bar
9 Strict Handstand Push-Ups
12 Pull-Ups
15/10 Calories of Assault Bike
Athletes should have at least 90 seconds to rest between sets, so please adjust reps as needed to maintain the intended stimulus of this session.
FITNESS:
Every 5 minutes, for 20 minutes (4 sets) for times:
15/10 Calories of Assault Bike
12 Toes to Bar or Hanging Leg Raises
12 Dumbbell Push Presses
6 Strict Pull-Ups
15/10 Calories of Assault Bike
Accessory Work
Three sets of:
GHD Supine Plank x 30 seconds
Immediately followed by…
60 second Weighted Wall Sit
Rest 90 seconds between sets