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TUESDAY, 3/22/22

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 โ€“ 5 reps @ 80-85%

*Set 2 โ€“ 3 reps @ 85-90%

*Set 3 โ€“ 2 reps @ 90%

*Set 4 โ€“ 3 reps @ 85-90%

*Set 5 โ€“ 8 reps @ 75-80%

*Set 6 โ€“ 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

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