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

Three Rounds of:

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)

Weightlifting

Bench Press (1×10, 1×5, 1×3, 1×2, 4-5 x 1)

Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press:

Empty Barbell Bench x 8-10 reps with focus on speed off the chest

Then …

5 reps @ 50%

3 reps @ 60%

2 reps @ 70%

1 rep @ 80%

1 rep @ 85%

1 @ 90- 93%

1 @ 93-95%

FITNESS:

Every 2 minutes, for 24 minutes (3 sets of each):

Station 1 – Dumbbell Bench Press x 12-15 reps @ 2111

Station 2 – Single-Arm Kettlebell Row x 8 reps each @ 21X0

Station 3 – Stationary Dips x 10-15 reps @ 1111

Station 4 – Side Plank x 45 seconds each side

Bench Press (2 x 6, 2 x 8)

Every 2 minutes, for 8 minutes (2 sets) of:

Station 1 – Bench Press x 6 reps @ 85% of 1-RM

Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps

Metcon

Push Push Push (Time)

PERFORMANCE:

For time:

100 Double-Unders

50 Dumbbell Push Presses (50/35 lb DBs)

50 Dumbbell Push-Ups (hands on DB handles)

50 Dumbbell Push Presses (50/35 lb DBs)

100 Double-Unders

FITNESS:

For time:

150 Single-Unders

35 Dumbbell Push Presses (35/20 lb DBs)

35 Push-Ups

35 Dumbbell Push Presses (35/20 lb DBs)

150 Single-Unders

Goal < 12:00