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
.

Double-Under Practice x 3 minutes

See Coach Kirsten’s tips here:

*If competent at double-unders, try cross-overs or triple-unders

Two sets of:

“Banded Pressing 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

Weightlifting

Bench Press (Take 20 minutes to build to today’s 1-RM Bench Press)

FITNESS:

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

Station 1 – Incline Dumbbell Bench Press x 8-10 reps @ 30X1

(place a medicine ball between your scapulae to create the proper angle)

Station 2 – Banded Overhead Triceps Extensions x 20-25 reps @ 10X0

Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

Station 4 – Flutter Kicks x 45-60 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 10 minutes of:

5 Strict Handstand Push-Ups

10 Ring Dips

15 Push-Ups

30 Double-Unders

FITNESS:

Complete as many rounds and reps as possible in 10 minutes of:

10 Calories of Assault Bike

10 L-Seated Dumbbell Presses

10 Stationary Dips

10 Push-Ups