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 – Glute Bridges x 10 @ 20X2

Station 3 – Single-Leg Jumps x 5 each leg

Strength/Skill

PERFORMANCE:

Every 2 minutes, for 16 minutes (4 sets) of:

Station 1 – Dumbbell Shoulder Press x 8 reps

Station 2 – Dumbbell Floor Press x 8 reps

FITNESS:

Every minute, on the minute, for 16 minutes:

Minute 1 – Dumbbell Shoulder Press x 6-8 reps

Minute 2 – Band Pull-Aparts x 20 reps

Minute 3 – Tempo Push-Ups x 12 reps @ 1111

Minute 4 – Prone Plank x 30-40 seconds

Metcon

Metcon (Time)

PERFORMANCE:

Five rounds for time of:

40 Double-Unders

10 Dumbbell Hang Cleans (50/35 lb DBs)

10 Dumbbell Push Presses (50/35 lb DBs)

FITNESS:

Five rounds for time of:

20 Lateral Jumps Over Barbell/Dumbbell

10 Dumbbell Hang Cleans

10 Dumbbell Push Presses