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
