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