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
.

Assault Bike x 5 minutes at a 70% effort

Supinated Hang on Pull-up Bar x 60 seconds

Cross-Bench Pull-Over x 10 reps

Side Plank x 30 seconds per side

Inchworm x 3 reps

Chest to Wall Handstand Hold x 20-30 seconds

Pike Handstand Push-Up x 10 reps

Weightlifting

Bench Press

Four sets of:

Bench Press x 5 reps @ 3111

Rest 2-3 minutes

Please adhere to the tempo and build to what feels heavy for today.

Metcon

Metcon (Time)

Three rounds for time of:

400 Meter Run

15 Overhead Squats ( 95/65 lbs)

15/10 Strict Pull-Ups

Accessory Work

*Optional* adjust time as necessary

Shoulder Finisher

Every 90 seconds, for 18 minutes (4 sets) of:

Station 1 – Arnold Press x 10 reps @ 2121

Station 2 – Hollow Body Bounces x 50 reps

Station 3 – Dumbbell Hammer Curls x 10 reps @ 2121