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