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)
Banded Scarecrow x 30-60 seconds per position
Wall Slides x 5 @ 3131
Scapular Push-Ups x 10-15 reps
Pec Stick (or Medicine Ball Activation) x 90 seconds
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 – Paloff Side Steps x 4-5 each side
Weightlifting
Bench Press (8X3)
PERFORMANCE:
Every 90 seconds, for 12 minutes (8 sets):
Bench Press x 3 reps @ 21X1
Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.
FITNESS:
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Alternating Dumbbell Bench Press x 6 reps each arm @ 20X1
Station 2 – Landmine Row x 6 reps each arm @ 2111
Station 3 – Hollow Rocks or Hold x 60 seconds
Metcon
Metcon (Time)
PERFORMANCE:
Two rounds for time of:
30 Calories of Rowing
25 Toes to Bar
20 Single-Arm Dumbbell Push Press* (50/35 lbs)
*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. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.
FITNESS:
Two rounds for time of:
25 Calories of Rowing
20 Single-Arm Dumbbell Push Press*
15 Toes to Bar or Hanging Knee Raises
10 Burpees