CrossFit Odyssey – CrossFit
Warm-up
Joints/Tens (No Measure)
Joints
Ten of each:
pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats
Warm-up (No Measure)
Wall Slides x 5 @ 3131
Y’s, T’s & W’s x 5 per position
Pec Activation x 60-90 seconds
Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Glute Bridges x 10 @ 20X2
Station 3 – Paloff Side Steps x 4-5 each side
CORONA STYLE
– use two chairs for paralettes.
– do KB or medball russian twists for palloff steps
Weightlifting
FITNESS:
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Dumbbell Bench Press x 8 reps @ 2011 (You can do 1-arm at a time if only 1 DB)
Station 2 – Supinated-Grip Bent-Over Kettlebell Row x 6-8 reps @ 2111 each arm
Station 3 – DB or KB Overhead Triceps Extensions x 20 reps @ 1010
Station 4 – Reverse Snow Angels x 20 reps (slow & controlled)
Metcon
Metcon (Time)
PERFORMANCE:
Five rounds for time of:
12 Alternating Pistols
9 Dumbbell Push Presses (55/35 lbs)
6 Burpee Box Jump-Overs (24″/20″)
FITNESS:
Five rounds for time of:
12 Alternating Cossack Squats
12 Dumbbell Push Presses
6 Burpee Box Jump or Step-Overs
Corona Style – you may do 1 arm at a time push presses. For the burpee box jumps you can either jump or step to a chair or a stool or you can just do burpees.