CrossFit Odyssey – CrossFit
Joints/Tens (No Measure)
Ten of each:
pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats
Warm-up (No Measure)
“Banded Scarecrow x 60 seconds per position
Reverse Snow Angels x 10 @ 3030
30 seconds of Superman Hold
30 seconds of Dumbbell Floor Press
30 seconds of Glute Bridge Marching
30 seconds of Pec Stick (or Medicine Ball) Carry
30 seconds of Plank Toe Taps (or Plank Shoulder Taps)
Rest 30 seconds
Then…if you dare…a Mobility Challenge!
Spend 3-5 minutes working on 1/2 Kneeling KB Windmills
*Use very little weight if this is your first time.
– Start in the kneeling position of a Turkish Get-Up (right knee up + right arm overhead)
– Keeping the KB to the sky, try to touch your left hand to your right foot.
– If you can do that with ease, then try to touch your left forearm to the floor.
– Return to your starting position.
Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press
When the running clock reaches 16:00, perform…
Every 2 minutes, for 8 minutes (2 sets) of:
Station 1 – Bench Press x 8 reps @ 80% of 1-RM
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps
Every 2 minutes, for 24 minutes (3 sets of each):
Station 1 – Dumbbell Bench Press x 12-15 reps @ 2111
Station 2 – Single-Arm Kettlebell Row x 8 reps each @ 21X0
Station 3 – Stationary Dips x 10-15 reps @ 1111
Station 4 – Side Plank x 45 seconds each side
Metcon (No Measure)
Every minute, on the minute, for 6 minutes (3 sets) of:
Minute 1 – Parallette Shoot Throughs with Push-Up x 12 reps
Minute 2 – Band Pull-Aparts x 25 reps @ 1010