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
.

Jump Rope x 2 minutes (may practice double-unders, single leg skips, hopping side to side, etc. Just stay moving)

Two sets of:

Dumbbell Floor Press x 20 reps

Single Arm Dumbbell Row x 10 reps per side

Weightlifting

Bench Press

Every 90 seconds, for 12 minutes (8 sets):

Bench Press x 3 reps @ 21X1

Use approximately 75% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.

FITNESS:

Every 90 seconds, for 18 minutes (3 sets) of:

Station 1 – Dumbbell Bench Press x 8 reps @ 2011

Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

Station 3 – Banded Overhead Triceps Extensions x 20 reps @ 1010

Station 4 – Reverse Snow Angels x 20 reps (slow & controlled)

Metcon

Salamanca (Time)

Five rounds for time of:
30 Double-Unders
10 Dumbbell Push Presses (50/35 lbs)
10 Toes to Bar
FITNESS:

Five rounds for time of:

30 V-Ups

15/10 Calories of Assault Bike

10 Dumbbell Push Presses (50/35 lbs)