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)

Wall Slides x 10 @ 3030

Pec Activation

Every Minute on the Minute for 6 minutes (2 sets):

Station 1 – Parallette Shoot-Throughs x 3-5 reps

Station 2 – Banded Glute Bridges x 10

Station 3 – Lat Insertion Pull-Ups x 5-10 reps

Strength/Skill

Bench Press (1X1 @21X1)

PERFORMANCE:

Take 20 minutes to establish today’s 1-RM…

Bench Press @ 21X1

Note that there is a 1-second pause at the chest. Control the descent of the barbell, once the barbell touches your chest count “one-one thousand,” then drive the barbell back up to full lockout as quickly as possible.

FITNESS:

Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – Dumbbell Bench Press x 5-6 reps @ 21X1

Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

Station 3 – 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm

Metcon

Metcon (3 Rounds for time)

PERFORMANCE:

Every 6 minutes, for 18 minutes (3 sets) for times:

500 Meter Row

10 Strict Handstand Push-Ups

20 Toes to Bar

30 Push-Ups

FITNESS:

Every 6 minutes, for 18 minutes (3 sets) for times:

500 Meter Row

10 Strict Handstand Push-Ups or L-Seated Presses

20 Toes to Bar or Hanging Leg Raises

30 Push-Ups