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)

“One set of:

Assault Bike x 2 mins @ 70% Effort

Prone PVC Pass-Through x 10

Assault Bike x 90 sec @ 80% Effort

Inch Worm x 10 forwards, 10 backward

Assault Bike x 30 sec @ 90% Effort

Wall Walk x 3 reps

Weightlifting

Bench Press (1×5, 1×3, 4×2)

Every 2 minutes, for 12 minutes (6 sets):

Bench Press

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 75%

*Sets 3-4 – 2 reps @ 80-83%

*Sets 5-6 – 2 reps @ 85-88%

FITNESS:

Every minute, on the minute, for 12 minutes (3 sets):

Minute 1 – Dumbbell Bench Press x 10 reps @ 20X1

Minute 2 – Dumbbell Push Press x 15 reps @ 10X1

Minute 3 – Hollow Hold or Rock x 35-45 seconds

Minute 4 – Band Pull-Aparts x 30-40 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

Partners alternate whole rounds to complete as many rounds and reps as possible in 16 minutes of:

15/10 Calories of Assault Bike

10 Box Jump-Overs (30″/24″)

5 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

Accessory Work

Every minute, on the minute, for 12 minutes (4 sets) of:

Station 1: 45 Second Right Arm Single Kettlebell Front Rack Hold

Station 2: 45 Second Left Arm Single Kettlebell Front Rack Hold

Station 3: 30 Second Heavy Farmer Hold