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)

,

Wall Slides x 5 @ 3131

Y’s, T’s & W’s x 5 per position

Pec Activation x 60-90 seconds

Weightlifting

Bench Press (4X5)

Four sets of:

Bench Press x 5 reps @ 65-70% of 1-RM

Rest 60 seconds

Supinated Grip Barbell Rows x 8-10 reps @ 3111

Rest 60 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many reps possible in 7 minutes of:

1 Squat Clean to Overhead 135-95/95-65 lbs

1 Burpee Box Jump Overs (24/20″) Step-Ups Okay

3 Squat Clean to Overhead

3 Burpee Box Jump Overs

continue to increase by 2 reps each round for each movement.

Accessory Work

Every minute on the minute for 5 minutes:

15 GHD Hip Extensions