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:

banded pec stretch x 30s each

banded lat stretch x 30s each

banded oh hold x 60 seconds

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

Metcon

Deceit (Time)

For time:
1000 Meter Row
100-Foot Double Kettlebell Overhead Walking Lunges (24/16 kg)

Weightlifting

Bench Press (5 x max reps)

Five sets for max reps:

Bodyweight Bench Press

Rest 20 seconds

Strict Pull-Ups

Rest 3 minutes

If you are currently unable to complete at least 10 reps of either movement in your first set, please customize the loading or add assistance to ensure at least 10-12 reps of each in the first set.

Pull-ups (5 x max reps)

*see comment under bench press