CrossFit Odyssey – CrossFit
Joints/Tens (No Measure)
Ten of each:
Pushups,
Back Extensions (supermans),
Situps,
Air Squats,
Pull-ups,
Push Presses and
Overhead Squats
.
General Warm Up
500m Row or Ski
Two Rounds of:
Kettlebell Swings x 10
Kettlebell Windmills x 4 / Arm
Bottoms Up Kettlebell Carry x 50 Feet / Arm
8 Xiopang
8 Cuban Press
Finally…
Finish 10 reps of an empty barbell bench encouraging members
to press through the chest and squeeze their lats at the bottom
Weightlifting
Bench Press (5×3)
5 Sets (Every 3:00):
Bench Press x 3 reps
Suggested loads per set (by %): 70, 75, 80, 85, 90+
Once you have found your 3-RM, then perform the following…
Bench Press (x MAX)
2 Sets (Every 3:00):
Bench Press x Max Reps @ 10% less than today’s last set
Metcon
Midline Madness (Time)
PERFORMANCE:
Three rounds for time of:
40/30 Calories of Rowing
20 Toes to Bar
Goal – <10 Minutes
Time Cap – 13 minutes
FITNESS:
Complete the Following For Time:
10 Hanging Knee Raises/V-ups
20 Calories of Rowing
15 Hanging Knee Raises/V-ups
30 Calories of Rowing
20 Hanging Knee Raises/V-ups
40 Calories of Rowing
Goal – <10 Minutes
Time Cap – 13 minutes