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)

“Banded Scarecrow x 60 seconds per position

Reverse Snow Angels x 10 @ 3030

Followed by…

Two Sets:

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.

Strength/Skill

Bench Press

PERFORMANCE:

Take 12-15 minutes to build to 90-95% of your 1-RM Bench Press

FITNESS:

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

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