FRIDAY, 9/27/19

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 10 @ 3030

Pec Activation

Every Minute on the Minute for 6 minutes (2 sets):

Station 1 – Parallette Shoot-Throughs x 3-5 reps

Station 2 – Banded Glute Bridges x 10

Station 3 – Lat Insertion Pull-Ups x 5-10 reps

Strength/Skill

Bench Press (5X1+4)

PERFORMANCE:

Every 3 minutes, for 15 minutes (5 sets) of:

Bench Press x 1 rep @ 21X1 + 3-4 reps @ 10X1

Perform the first rep with a controlled descent and 1-second pause (“one-one-thousand”) on your chest; then immediately perform 3-4 reps with no tempo restriction. All five sets should be performed with at least 5% more weight than was used last week. A good goal would be to use 80+% of your 1-RM bench press established on August 27. Focus on moving the barbell as quickly as possible from your chest to full elbow extension.

FITNESS:

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

Station 1 – Dumbbell Bench Press x 8-10 reps @ 21X1

Station 2 – Banded Overhead Triceps Extensions x 30 reps @ 10X0

Station 3 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111

Station 4 – Hollow Rock or Hold x 45-60 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 12 minutes of:

4 Strict Pull-Ups

8 Pull-Ups

12 Ring Dips

16 Push-Ups

FITNESS:

Complete as many rounds and reps as possible in 12 minutes of:

6 Strict Pull-Ups

12 Ring Dips

18 Push-Ups

OR

Optional!

*If you would like to play with ring gymnastics skills, consider performing the following complex for 12 minutes:

1 Strict Ring Muscle-Up

4 Ring Muscle-Ups

8 Ring Dips

16 Push-Ups


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