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)

Banded Scarecrow x 30-60 seconds per position

Wall Slides x 5 @ 3131

Scapular Push-Ups x 10-15 reps

Followed by…

Every 90 seconds for 9 minutes (2 sets):

Station 1 – Kettlebell Halos x 5-10 reps each direction

Station 2 – Pec Stick (or Medicine Ball Activation) x 60 seconds

Station 3 – Burpee Box Jump-Overs x 3 (find your rhythm)

Strength/Skill

Bench Press (5X3)

PERFORMANCE:

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

Bench Press x 3 reps @ 21X1

Rest 45-60 seconds

Take 5-10 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.

FITNESS:

Every minute, on the minute, for 15 minutes (3 sets) of:

Minute 1 – Tempo Push-Ups x 10-12 reps @ 1111

Minute 2 – 50-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)

Minute 3 – Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110

Minute 4 – Push-Ups x 20 reps @ 10X0

Minute 5 – 50-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)

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

Metcon

Desire (AMRAP – Reps)

5 Minute AMRAP

Burpee Box Jump Overs
Compare results with April 1st, 2019

Accessory Work

Every 2 minutes, for 12 minutes (3 sets) of:

Station 1 – Supine Ring Rows x 8-10 reps @ 2111

Station 2 – Reverse Snow Angels x 12 reps @ 3030

Station 3 – Hollow Hold x 45-60 seconds