CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Wall Slides x 10 @ 3030

Pec Activation

Kettlebell Windmills x 5 reps each side @ 3111 tempo

Single-Arm Kettlebell Push Press (left) x 6-8

Waiter Carry (left) x 20-30 yards

Single-Arm Kettlebell Push Press (right) x 6-8

Waiter Carry (right) x 20-30 yards

Kettlebell Snatch (left) x 6-8

Overhead Alternating Reverse Lunges (left) x 6-8 steps

Kettlebell Snatch (right) x 6-8

Overhead Alternating Reverse Lunges (right) x 6-8 steps

Strength/Skill

Push Press (6X3)

PERFORMANCE:

Six sets of:

Push Press x 3 reps @ 11X2

Rest 2 minutes

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use at least 3-4% more weight that you used last week.

FITNESS:

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1

Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1

Station 3 – 25-30 Banded Overhead Triceps Extensions @ 1010

Station 4 – 100-Foot Farmer’s Carry with Heavy Kettlebells

Metcon

Metcon (4 Rounds for reps)

PERFORMANCE:

Every minute, on the minute, for 16 minutes (4 sets) for max reps:

Minute 1 – 45 seconds of Assault Bike (for calories)

Minute 2 – 45 seconds of Double-Unders

Minute 3 – 45 seconds of Strict Handstand Push-Ups

Minute 4 – 100 Meter Recovery Jog/Walk

FITNESS:

Every minute, on the minute, for 16 minutes (4 sets) for max reps:

Minute 1 – 45 seconds of Assault Bike (for calories)

Minute 2 – 45 seconds of Jumping Lunges

Minute 3 – 45 seconds of Strict Handstand Push-Ups or Dumbbell Strict Press

Minute 4 – 100 Meter Recovery Jog/Walk