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)

Wall Slides x 5 @ 3131

Y’s, T’s & W’s x 5 per position

Every Minute on the Minute for 4 minutes (2 sets):

Station 2 – Glute Bridges x 10 @ 20X2

Station 3 – Palloff Side Steps x 4-5 each side

Every minute, on the minute, for 9 minutes:

Minute 1 – Handstand Hold Work x 34-45 seconds

Minute 2 – Roll to Candlestick x 10 reps

Minute 3 – Overhead Stability Hold x 30-45 seconds

(if you don’t have a Bamboo Bar, kettlebells, sandbag, plates, whatever is challenging!)

Weightlifting

Shoulder Press (1×3, 1×2, 1×1, 1×3, 1×2, 1×1)

Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:

Strict Press

Set 1 – 3 reps @ 80%

Set 2 – 2 reps @ 85%

Set 3 – 1 rep @ 90%

Set 4 – 3 reps @ 85-88%

Set 5 – 2 reps @ 90-92%

Set 6 – 1 rep @ 95+%

FITNESS:

Five sets of:

Dumbbell Z-Press x 8-10 reps @ 2111

Rest 60 seconds

Band-Resisted Lat Pulldowns x 15 reps @ 1111

(rotate hands from pronated to supinated as you pull down)

Rest 60 seconds

Metcon

J.T. Strict (Time)

PERFORMANCE

“Strict JT”

Complete rounds of 21, 15 and 9 reps for time of:

Strict Handstand Push-Ups

Strict Ring Dips

Strict Push-Ups

FITNESS:

Complete as many rounds and reps as possible in 9 minutes of:

9 Dumbbell Push Presses

9 Push-Ups

18 Mountain Climbers