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)
Wall Slides x 10 @ 3030
Pec Activation
Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Banded Glute Bridges x 10
Station 3 – Lat Insertion Pull-Ups x 5-10 reps
Strength/Skill
Bench Press (6X5)
PERFORMANCE:
Every 2 minutes, for 12 minutes (6 sets) of:
Tempo Bench Press x 5 reps @ 21X1
Use the first 3-4 sets to build to the heaviest load you can handle for the final 2-3 sets.
FITNESS:
Three sets of:
Dumbbell Bench Press x 8 reps @ 20X1
Rest 45 seconds
Band-Resisted Face Pulls x 8-10 reps @ 2111
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 15 minutes of:
45 Double-Unders
30 Push-Ups
15 Chest-to-Bar Pull-Ups
FITNESS:
Complete as many rounds and reps as possible in 15 minutes of:
30 Lateral Jumps Over Parallette
20 Push-Ups
10 Strict Pull-Ups
