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)

.

Shoulder Circuit

Bicep Openers x 10 reps

Xiopang x 10 reps

Bent Over Rows x 10 reps

Bicep Curl + Push x 10 reps

Three sets of:

Bear Crawl x 20 steps forward

Bear Crawl x 20 steps backward

(Sub Box Bear Crawls x 45-60 seconds if space is limited)

Suitcase Carry x 50′ feet each arm

(Keep the shoulders square – no leaning)

Weightlifting

Bench Press (1X4, 1X3, 1X2, 1X1, 1X AMX)

Bench Press

*Set 1: 4 reps @ 65%

*Set 2: 3 reps @ 75%

*Set 3: 2 reps @ 85%

*Set 4: 1 rep @ 90-95%

*Set 5: MAX REPS @ 75%

Rest exactly 2 minutes between sets.

FITNESS:

Three sets of:

Dumbbell Bench Press x 5 reps

Rest 20 seconds

Tempo Push-Ups x 10 reps @ 1111

Rest 20 seconds

Banded Triceps Pushdowns x 20 reps @ 10X0

Rest 2-3 minutes

Metcon

Metcon (No Measure)

Every minute, on the minute, for 20 minutes (5 sets):

Station 1 – 40 Double-Unders

Station 2 – 20 Push-Ups

Station 3 – 15/10 Calories of Assault Bike

Station 4 – 5 Wall Walks