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 (2 sets):

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

Station 2 – Single-Leg Glute Bridges x 10

Station 3 – Dead Bugs x 10-12 reps

Strength/Skill

Bench Press (10 X 3)

PERFORMANCE:

Every 90 seconds, for 15 minutes (10 sets) of:

Bench Press x 3 reps @ 20X0

Use between 65-75% of your 1-RM bench press and focus on moving the barbell as quickly as possible from your chest to full elbow extension. If you don’t feel powerful driving the barbell off of you, reduce the load and focus on speed.

FITNESS:

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1

Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1

Station 3 – 25-30 Banded Overhead Triceps Extensions @ 1010

Station 4 – 100-Foot Farmer’s Carry with Heavy Kettlebells

Metcon

Metcon (Time)

PERFORMANCE:

Five rounds for time of:

30 Double-Unders

15 Push Presses (95/65 lbs)

15 Push-Ups

FITNESS:

Five rounds for time of:

12/9 Calories of Assault Bike

12 Dumbbell Push Presses

12 Push-Ups