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 – Single-Leg Glute Bridges x 10 each leg

Station 3 – Dead Bugs x 10-12 reps

Strength/Skill

Bench Press (10 X 2)

PERFORMANCE:

Every 2 minutes, for 20 minutes (10 sets) of:

Bench Press x 2 reps @ 20X0

Suggested loading per set (by % of 1-RM): 65, 70, 75, 80, 83, 86, 88, 90, 92, 92+

FITNESS:

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Alternating Dumbbell Bench Press x 6-8 reps each arm @ 20X1

Station 2 – Landmine Row x 6-8 reps each arm @ 2111

Station 3 – Hollow Rocks or Hold x 60 seconds

Metcon

Metcon (Time)

PERFORMANCE:

Three rounds for time:

21 Kettlebell (or Dumbbell) Push Press (16/12 kg)

15 Toes to Bar

9 Strict Handstand Push-Ups

FITNESS:

Three rounds for time:

18 Kettlebell (or Dumbbell) Push Press

18 V-Ups

18 Push-Ups