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
.

Two sets of:

Jump Rope x 60 seconds (may use this time to practice double-unders)

Dumbbell Waiter’s Carry x 50ft per arm

“Banded Pushing 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

Strength/Skill

Upper Body Push & Pull

Three sets of:

1-1-2 Dumbbell Bench Press x 8-10 reps

immediately followed by…

Banded Overhead Triceps Extension x 30 reps

Rest 60-90 seconds

Landmine Row x 6 reps each arm @ 21X0

Rest 60-90 seconds

Metcon

Triple E (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:
10 Dumbbell Push Presses (50/35 lb DBs)
20 Anchored Sit-Ups
30 Double-Unders