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)
Shoulder Circuit
Bicep Openers x 10 reps
Xiopang x 10 reps
Bent Over Rows x 10 reps
Bicep Curl + Push x 10 reps
Three sets of:
Bear Crawl x 20 steps forward
Bear Crawl x 20 steps backward
(Sub Box Bear Crawls x 45-60 seconds if space is limited)
Suitcase Carry x 50′ feet each arm
(Keep the shoulders square – no leaning)
Weightlifting
Bench Press (5×7)
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 7 reps @ 67-73%
*If you were able to perform all sets and percentages (65-70%) last week then increase by 2-3%
FITNESS:
Every minute, on the minute, for 16 minutes:
Minute 1 – Dumbbell Bench Press x 6-8 reps
Minute 2 – Band Pull-Aparts x 20 reps
Minute 3 – Tempo Push-Ups x 12 reps @ 1111
Minute 4 – Prone Plank x 30-40 seconds
Metcon
Metcon (Time)
Five rounds for time of:
40 Double-Unders
10 Push Presses (135/95 lbs)
10 Toes to Bar
FITNESS:
Five rounds for time of:
20 Lateral Jumps Over Barbell/Dumbbell
10 Dumbbell Push Presses
10 Toes to Bar or Hanging Knee Raises