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)

.

“Banded Pushing Warm-up”

Pallof hold x 30 seconds per side

Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor

Banded Tricep Extensions x 10 reps

Lat Press-Down x 10 reps

Two sets of:

Kip Swing x 10 reps

Piked Handstand Push-up x 10 reps

Dumbbell Suitcase Deadlift x 10 reps per side

Weightlifting

Bench Press (5 x 2-4)

Every 2 minutes, for 10 minutes (5 sets):

Bench Press x 2-4 reps @ 20X1

PERFORMANCE:

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 – Dumbbell Bench Press x 12-15 reps @ 2111

Station 2 – Single-Arm Kettlebell Row x 8 reps each @ 21X0

Station 3 – Side Plank x 45 seconds on each side

Metcon

Metcon (Time)

PERFORMANCE:

Three rounds for time of:

400 Meter Run

20 Toes to Bar

20 Ring Dips
FITNESS:

Three rounds for time of:

400 Meter Run

30 V-Ups or 20 Hanging Knee Raises

20 Stationary Dips

Accessory Work

Every minute, on the minute, for 6 minutes:

Minute 1 – 8-10 Supine Ring Rows @ 2111

Minute 2 – 45 Second Prone Plank Hold