CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


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


Bench Press (8X3)


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.


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 (Time)


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.


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