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
.

3 sets:

100 foot Wallball Pec Squeeze

5 Dive bomber Push Ups

10 Alternating V- Ups

30 Single Unders

Weightlifting

Bench Press (1×4, 1×3, 1×2, 1×1, 1x max)

Bench Press

*Set 1: 4 reps @ 65%

*Set 2: 3 reps @ 75%

*Set 3: 2 reps @ 85%

*Set 4: 1 rep @ 90-95%

*Set 5: MAX REPS @ 75%

Rest exactly 2 minutes between sets.

FITNESS:

Three sets of:

Dumbbell Bench Press x 5 reps

Rest 20 seconds

Tempo Push-Ups x 10 reps @ 1111

Rest 20 seconds

Banded Triceps Pushdowns x 20 reps @ 10X0

Rest 2-3 minutes

Metcon

Metcon (No Measure)

Every minute, on the minute, for 20 minutes (5 sets):

Station 4 – 40 Double-Unders OR 40 Lateral Jumps Over Parallette

Station 3 – 20 Push-Ups

Station 1 – 15/10 Calories of Assault Bike

Station 2 – 5 Wall Walks