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
