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:

Row x 250 meters

Handstand Shoulder Tap or Down Dog Shoulder Taps x 10

Two sets of:

Tall Box Jump x 6 (Jump as high as possible and land softly on the box. The jump is “tall,” not the box. We are priming aggressive hip extension)

Dive-Bomber Push-up x 10

Weightlifting

Push Press (10 X (1+1))

Every 90 seconds, for 15 minutes (10 sets):

Push Press + Power Jerk

FITNESS:

Three sets of:

Landmine Press x 8-10 reps @ 2111 (Left Arm)

Rest 30 seconds

Landmine Press x 8-10 reps @ 2111 (Right Arm)

Rest 30 seconds

Alternating Bent-Over Kettlebell Row x 10-12 reps @ 2111

Rest 60 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

21 Calories of Rowing, Ski Erg or Assault Bike

15 Box Jumps (30″/24″ – jump up, step down)

9 Strict Handstand Push-Ups OR Dumbbell Box Step-Overs

Accessory Work

tabata prone planks