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
.

Row x 500m at an easy to moderate pace

Two sets of:

Single-Arm Dumbbell Floor Press x 10 reps per arm

Single-Arm Devil’s Press x 5 reps per arm

Weightlifting

Bench Press (1×5, 1×3, 1×2, 1×3, 2×8)

Every 3 minutes, for 18 minutes (6 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%

*Set 5 – 8 reps @ 75-80%

*Set 6 – 8 reps @ 75-80%

FITNESS:

Three sets of:

Dumbbell Bench Press x 8-10 reps @ 21X1

Rest 45 seconds

Bent-Over Dumbbell Reverse Flies x 12-15 reps

Rest 45 seconds

L-Sit Tuck to Extension x 6 reps @ 1212

Rest 45 seconds

Metcon

Metcon (Time)

PERFORMANCE:

Five rounds for time of:

5 Strict Handstand Push-Ups

7 Push Presses (115/75 lbs)

9 Toes to Bar

FITNESS:

Five rounds for time of:

5 Strict Handstand or Piked Push-Ups

7 Dumbbell Push Presses

9 Toes to Bar or 18 V-Ups