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)

.

Bicep Openers x 10 reps

Xiopang x 10 reps

Bent Over Rows x 10 reps

Bicep Curl + Push x 10 reps

Followed by…

Three sets of:

Bear Crawl x 20 steps forward

Bear Crawl x 20 steps backward

(Sub Box Bear Crawls x 45-60 seconds if space is limited)

Suitcase Carry x 50′ feet each arm

(Keep the shoulders square – no leaning)

Weightlifting

Bench Press (5X5)

Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 5 reps @ 75-80%

FITNESS:

Three sets of:

Squeeze Chest Press x 10 reps @ 3030

Rest 45 seconds

Bent-Over Dumbbell Reverse Flies x 12-15 reps

Rest 45 seconds

L-Sit Tuck to Extension x 6 reps @ 1212

Rest 45 seconds

Metcon

Metcon (Time)

For time:

800 Meter Run

40 Strict Handstand Push-Ups

40 Ring Dips

800 Meter Run

FITNESS:

For time:

800 Meter Run

40 Strict Handstand Push-Ups or L-Seated Dumbbell Press

40 Stationary Dips

800 Meter Run