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)

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Two sets of:

Scapular Push-up (from elbows or hands) x 10

Batwing Extensions x 5 reps

Two sets of:

“Single-Ring Pulling Warm-up”

Single-Arm Ring Row x 8 reps per arm @ 2112

Chest-to-Ring Hold x 30 seconds

Single-Ring Supinated Hang x 60 seconds

Strength/Skill

Four sets of:

Incline Press x 6-8 reps @ 21X1

(sit on the floor and place a med ball under shoulder blades to create an incline; use either a barbell or dumbbells)

Rest 45 seconds

Single-Arm Dumbbell Row x 6-8 reps each @ 21X1

Rest 45 seconds

Metcon

Metcon (4 Rounds for time)

PERFORMANCE:

Every 6 minutes, for 24 minutes (4 sets) for times of:

24/18 Calories of Rowing

12 Single-Arm Dumbbell Push Presses (50/35 lb DBs; hold non-working arm DB in front rack; 6 each arm)

12 Toes to Bar
FITNESS:

Every 6 minutes, for 24 minutes (4 sets) for times of:

24/18 Calories of Rowing

12 Single-Arm Dumbbell Push Presses (hold non-working arm DB in front rack; 6 each arm)

24 V-Ups

Accessory Work

Three sets of:

GHD Hip Extensions x 60 seconds

Rest 60 seconds

Box Step Ups – Right Leg x 60 seconds

immediately into…

Box Step Ups – Left Leg x 60 seconds

Rest as needed