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)

Wall Slides x 10 @ 3030

Pec Activation

Every Minute on the Minute for 6 minutes (3 sets):

Station 1 – Parallette Shoot-Throughs x 3-5 reps

Station 2 – Banded Glute Bridges x 10

Strength/Skill

Bench Press (5X2 + 4-6)

PERFORMANCE:

Every 3 minutes, for 15 minutes (5 sets) of: Bench Press x 2 reps @ 21X1

+ 4-6 reps @ 10X1

Perform the first 2 reps with a controlled descent and 1-second pause (“one-one-thousand”) on your chest; then immediately perform 4-6 reps with no tempo restriction. A good goal would be to use 75-80% of your 1-RM bench press established on August 27. Focus on moving the barbell as quickly as possible from your chest to full elbow extension.

FITNESS:

Every minute, on the minute, for 15 minutes (3 sets):

Station 1 – Dumbbell Bench Press x 7-8 reps @ 21X1

Station 2 – Push-Ups x 20 reps

Station 3 – Hanging Leg Raises x 8 reps @ 21X1

Station 4 – Single-Arm Dumbbell Row x 6-8 reps @ 21X1 (Left)

Station 5 – Single-Arm Dumbbell Row x 6-8 reps @ 21X1 (Right)

Metcon

Metcon (Time)

Three rounds for time of:

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

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

20 Toes to Bar or V-ups

*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