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)

.

“Banded Pressing Warm-up”

Pallof hold x 30 seconds per side

Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor

Banded Tricep Extensions x 10 reps

Lat Press-Down x 10 reps

Two sets of:

Kip Swing x 10 reps

Piked Handstand Push-up x 10 reps

Dumbbell Suitcase Deadlift x 10 reps per side

Weightlifting

Bench Press (1X2)

Take 20 minutes to build to today’s 2-RM Bench Press

FITNESS:

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Dumbbell Bench Press x 8-10 reps @ 2111

Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0

Station 3 – Ab-Wheel or Barbell Roll-Out x 8-10 reps @ 3011

Station 4 – Side Plank x 45 seconds each side

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 12 minutes:

12 Deadlifts (225/155 lbs)

12 Ring Dips

12 Toes to Bar
FITNESS:

Complete as many rounds and reps as possible in 12 minutes:

9 Stationary Dips

12 Kettlebell Swings

15 V-Ups