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
.

Three Sets of:

10 Supine Ring Rows

10 Dive-Bomber Push-Ups

8 Half Kneeling Palloff Presses Each Side

10/8 Calorie Bike

Weightlifting

Bench Press (3 x 10)

Three sets of:

Tempo Bench Press x 10 reps @ 21X1

(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)

Rest 2-3 minutes

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)

PERFORMANCE:

Four rounds for time of:

400 Meter Run

10 Single-Arm Dumbbell Push Press* (left side – 50/35 lbs)

10 Single-Arm Dumbbell Push Press* (right side – 50/35 lbs)

15/10 Calories of Assault Bike

*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.