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

Warm-up (No Measure)

.

Two sets of:

Single Arm Hand Plank x 20 seconds per side

Prone Batwing Extensions x 5 slow and controlled repetitions

Single Arm Dumbbell Bench Press x 12-15 reps per side (light to moderate weight)

Weightlifting

Bench Press (1×5, 1×3, 1×1, 1×3, 1×2, 2×1)

Every 2 minutes, for 10 minutes (5 sets) of:

Bench Press

Set 1 – 5 reps @ 70-75%

Set 2 – 3 reps @ 80%

Set 3 – 1 reps @ 85%

Set 4 – 3 reps @ 87%

Set 5 – 2 reps @ 90%

FITNESS:

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

Minute 1 – Tempo Push-Ups x 15 reps @ 1111

Minute 2 – 60-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)

(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)

Minute 3 – 60-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)

Minute 4 – Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 211

Metcon

Desire (AMRAP – Reps)

5 Minute AMRAP

Burpee Box Jump Overs

Accessory Work

Tabata Jump rope