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:

300 Meter Row

50 Foot Kettlebell Overhead Carry, each arm

Two Sets of:

Prone Plank x 30 Seconds

Dive Bomber Push-Up x 10 Reps

Scapular Pull-Ups x 10 Reps

Kettlebell Single Arm Presses x 10 Reps, each arm

Weightlifting

Bench Press (1X1)

Take 20-24 minutes to build to today’s 1-RM Bench Press

FITNESS:

Three sets of:

1-1-2 Dumbbell Bench Press x 8-10 reps

youtube.com/watch?v=Tb_NZDKGkvI

immediately followed by…

Banded Overhead Triceps Extension x 30 reps

Rest 60-90 seconds

Landmine Row x 6 reps each arm @ 21X0

Rest 60-90 seconds

Metcon

Metcon (Time)

PERFORMANCE:

Three rounds for time of:

30/20 Calories of Rowing

15 Chest-to-Bar Pull-Ups

10 Strict Handstand Push-Ups

FITNESS:

Three rounds for time of:

30/20 Calories of Rowing

10 Strict Pull-Ups

10 Strict Handstand Push-Ups OR L-Seated DB Presses