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
3 rounds:

200 m jog

3 inchworms + 5 Push Ups

5 each side light DB Windmills

15 to 30 second Ring Support Hold

OR

30 to 45 second Plank Hold

Weightlifting

Bench Press (1×5, 1×3, 11, 1×5, 1×3, 1×1, 1×5, 1×3, 1×1)

Bench Press

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 5 reps @ 75%

*Set 5 – 3 reps @ 80%

*Set 6 – 1 rep @ 85%

*Set 7 – 5 reps @ 80%

*Set 8 – 3 reps @ 85%

*Set 9 – 1 rep @ 90%

Rest exactly 2 minutes between sets.

FITNESS:

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

Station 1 – Dumbbell Bench Press x 10-12 reps @ 2111

Station 2 – Supine Ring Rows x 10-12 reps @ 2111

Station 3 – Side Plank x 45 seconds each side

Metcon

Metcon (Time)

Four rounds for time of:

400 Meter Run

10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs)

10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)

15 Ring Dips

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

FITNESS – scale weight and/or dips