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)
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
Weightlifting
Bench Press (3×10)
Three sets of:
Tempo Bench Press x 10 reps @ 21X1
(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)
Rest 2-3 minutes
FITNESS:
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Dumbbell Bench Press x 10-12 reps @ 2111
Station 2 – Supine Ring Rows x 10-12 reps @ 2111
Station 3 – Side Plank x 45 seconds each side
Metcon
Metcon (Time)
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)
15 Toes to Bar or Hanging Knee Raises
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.