CrossFit Odyssey – CrossFit

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)

Two sets of:

Single-leg Jump Rope x 15 seconds per leg

Ring Row x 5 reps @ 1115 (5 second hold at top, focus on scapular retraction with ribs down)

Arm-plank Elbow-scratchers x 5 controlled reps per side

Two sets of:

Empty Barbell or Dumbbell Floor Press x 12-20 reps

Empty Barbell or Dumbbell Bent-over Row x 12-20 reps

Weightlifting

Bench Press (2X6, 2X8)

Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press

Every 2 minutes, for 8 minutes (2 sets) of:

Station 1 – Bench Press x 6 reps @ 85% of 1-RM

Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps

Metcon

For time:

100 Double-Unders

50 Dumbbell Push Presses (50/35 lb DBs)

50 Dumbbell Push-Ups (hands-on DB handles)

50 Dumbbell Push Presses (50/35 lb DBs)

100 Double-Unders