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 60 seconds per position

Reverse Snow Angels x 10 @ 3030

Two Sets:

30 seconds of Hollow Hold

30 seconds of Dumbbell Floor Press (light-medium weight)

30 seconds of Pec Stick (or Med Ball) Hold

60 seconds of Double-Under Practice

Rest 30 seconds

Strength/Skill

Bench Press

PERFORMANCE:

Take 5-7 minutes to build to Set 1 weight.

Every 3 minutes, for 18 minutes (6 sets):

Bench Press

*Set 1 – 5 reps @ 80-85%

*Set 2 – 3 reps @ 85-90%

*Set 3 – 2 reps @ 90%

*Set 4 – 3 reps @ 85-90%

*Set 5 – 8 reps @ 75-80%

*Set 6 – 8 reps @ 75-80%

FITNESS:

Three sets of:

Dumbbell Bench Press x 8-10 reps @ 21X1

Rest 45 seconds

Bent-Over Dumbbell Reverse Flies x 12-15 reps

Rest 45 seconds

L-Sit Tuck to Extension x 6 reps @ 1212

Rest 45 seconds

Metcon

Metcon (Time)

Five rounds for time of:

12 Ring Dips OR Stationary Dips

12 Push Presses (115/75 lbs) OR Dumbbell Push Presses

12 Burpees Over the Barbell (Lateral) OR Burpees