CrossFit Odyssey – CrossFit
Joints/Tens (No Measure)
Joints Ten of each:
Pushups,
Back Extensions (supermans),
Situps,
Air Squats,
Pull-ups,
Push Presses and
Overhead Squats
.
Warm-Up (No Measure)
General Warm-Up
10 kip swings
8-10 empty barbell strict press
20-30 sec handstand hold
5 handstand negatives
deadbug single KB bottom up press (per arm)
x 3 sets
Bench Press Prep
Empty Barbell Bench x 8-10 reps with focus on speed off the chest
Bench Press x 5 reps @ 45-55%
Bench Press x 4-5 reps @ 55-65%
Bench Press x 4-5 reps @ 65-70%
Bench Press x 3 reps @ 75%
Weightlifting
Bench Press (1×5, 1×3, 1×2, 1×3)
Every 3 minutes, for 12 minutes (4 sets):
Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
followed by …
(Record set of 2)
Bench Press (2×8)
Every 3 minutes, for 6 minutes (2 sets):
Bench Press x 8 reps @ 75-80%
Metcon
Deadly Arms (Time)
PERFORMANCE :
Five rounds for time of:
5 Strict Handstand Push-Ups
7 Push Presses (115/75 lbs)
9 Toes to Bar
Goal < 8:00
Time Cap 15:00
FITNESS:
Five rounds for time of:
2-5 Strict Handstand Push-Ups OR L-Seated DB Presses
7 Barbell Push Presses OR DB Push Presses
9 Kipping Knees to Chest OR V-ups
Goal < 8:00