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WEDNESDAY, 7/14/21

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)

Shoulder Circuit

Bicep Openers x 10 reps

Xiopang x 10 reps

Bent Over Rows x 10 reps

Bicep Curl + Push x 10 reps

Three sets of:

Bear Crawl x 20 steps forward

Bear Crawl x 20 steps backward

(Sub Box Bear Crawls x 45-60 seconds if space is limited)

Suitcase Carry x 50′ feet each arm

(Keep the shoulders square – no leaning)

Weightlifting

Bench Press (5×7)

Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 7 reps @ 67-73%

*If you were able to perform all sets and percentages (65-70%) last week then increase by 2-3%

FITNESS:

Every minute, on the minute, for 16 minutes:

Minute 1 – Dumbbell Bench Press x 6-8 reps

Minute 2 – Band Pull-Aparts x 20 reps

Minute 3 – Tempo Push-Ups x 12 reps @ 1111

Minute 4 – Prone Plank x 30-40 seconds

Metcon

Metcon (Time)

Five rounds for time of:

40 Double-Unders

10 Push Presses (135/95 lbs)

10 Toes to Bar

FITNESS:

Five rounds for time of:

20 Lateral Jumps Over Barbell/Dumbbell

10 Dumbbell Push Presses

10 Toes to Bar or Hanging Knee Raises

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