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)

Pec Activation

Kettlebell Halos x 30 seconds

Plank Shoulder Taps x 30 Seconds

Glute Bridge Hold x 60 seconds

Rest 30 seconds, then…

Kettlebell Floor Press x 30 seconds

Wall Climbs x 30 seconds

Reverse Snow Angels x 60 seconds

Strength/Skill

Bench Press (3 X 10)

PERFORMANCE:

Three sets of:

Tempo Bench Press x 10 reps @ 21X1

(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)

Rest 2-3 minutes

FITNESS:

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Dumbbell Bench Press x 10-12 reps @ 2111

Station 2 – Supine Ring Rows x 10-12 reps @ 2111

Station 3 – Side Plank x 45 seconds each side

Metcon

Metcon (Time)

Four rounds for time of:

400 Meter Run

10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs) adjust weight for fitness

10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)

15 Ring Dips or stationary dips (fitness)

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.