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)
.
Two sets of:
Plank Shoulder Taps x 30 seconds
Up Dog and Down Dog Stretch, alternating between the two as you wish x 30 seconds
Batwing Extensions x 30 seconds
Two sets of:
Empty Barbell or Dumbbell Floor Press x 12-20 reps
Empty Barbell or Dumbbell Bent-over Row x 12-20 reps
Weightlifting
Bench Press (1×5, 1×4, 1×2, 1×3, 2×8)
Every 3 minutes, for 18 minutes (6 sets):
Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%
FITNESS:
Three sets of:
Dumbbell Bench Press x 8-10 reps @ 21X1
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)
PERFORMANCE:
Five rounds for time of:
6 Hang Power Cleans (115/75 lbs)
9 Strict Handstand Push-Ups
12 Push Presses (115/75 lbs)
FITNESS:
Five rounds for time of:
6 Renegade Rows
9 Strict Handstand or Piked Push-Ups
12 Dumbbell Push Presses
Accessory Work
Two sets of:
15 Double Kettlebell Bent-Over Rows
30 Band-Resisted Lat Pulldowns