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)
Row x 2:00
Prone PVC Complex x 1
Front Body Line x 20 seconds
Prone Pass Through x 5
Behind the Neck Press x 5 @ 2020 tempo
Row x 1:30
Prone Plank x 45 seconds
Row x 1:00
Slider Seal Walk x 10 forwards, 10 backward
Weightlifting
Shoulder Press (1×5, 1×4, 1×3, 1×2, 1×1, 2×8)
Every 2 minutes, for 10 minutes (5 sets) of:
Strict Press
Set 1 – 5 reps @ 70%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets) of:
Strict Press x 8 reps @ 75%
FITNESS:
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0
Station 3 – Suitcase Carry x 100 Meters (50 meters on each side)
Metcon
Metcon (Time)
PERFORMANCE:
Three rounds for time of:
500 Meter Row
15 Toes to Bar
15 Strict Handstand Push-Ups
FITNESS:
Three rounds for time of:
500 Meter Row
20 Dumbbell Push Presses
20 V-Ups
Accessory Work
Three sets of:
Banded Hamstring Curl x 30 seconds
Banded Hamstring Curl Iso Hold x 20-30 seconds
Rest as needed
Supine GHD Plank x 30-60 seconds
Rest as needed