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:

Row x 250m

Plank Shoulder Taps x 20 reps

Two sets of:

Single Arm L-Seated Dumbbell Press x 8 reps per side

Dumbbell Floor Press x 16-20 reps

*use a lighter warm-up weight for these movements

Weightlifting

Tempo Bench Press (Total Weight)

Bench Press (1 Rep Max)
Upper Body Push | Performance & Fitness

Three sets of:

Tempo Bench Press x 10 reps @ 21X1

(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)

Rest 30 seconds

Frog Flags x 10 reps @ 2124

Rest 60-90 seconds

Metcon

Metcon (Time)

Four rounds for time of:

500 Meter Row

40 Double-Unders

10 Single-Arm Dumbbell Push Press* (left side – 50/35 lbs)

10 Single-Arm Dumbbell Push Press* (right side – 50/35 lbs)

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.