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