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WEDNESDAY, 8/4/21

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)

.

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 50โ€ฒ feet each arm

(Keep the shoulders square โ€“ no leaning)

Weightlifting

Bench Press (1×5, 1×3, 1×1, 1×5, 1×3, 1×1, 1×5, 1×3, 1×1)

Bench Press

*Set 1 โ€“ 5 reps @ 70%

*Set 2 โ€“ 3 reps @ 75%

*Set 3 โ€“ 1 rep @ 80%

*Set 4 โ€“ 5 reps @ 75%

*Set 5 โ€“ 3 reps @ 80%

*Set 6 โ€“ 1 rep @ 85%

*Set 7 โ€“ 5 reps @ 80%

*Set 8 โ€“ 3 reps @ 85%

*Set 9 โ€“ 1 rep @ 90%

Rest exactly 2 minutes between sets.

FITNESS:

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 โ€“ Dumbbell Bench Press x 10-12 reps @ 2111

Station 2 โ€“ Supine Ring Rows x 10-12 reps @ 2111

Station 3 โ€“ Side Plank x 45 seconds each side

Metcon

Metcon (Time)

Four rounds for time of:

400 Meter Run

10 Single-Arm Dumbbell Push Press* (left side โ€“ 55/35 lbs)

10 Single-Arm Dumbbell Push Press* (right side โ€“ 55/35 lbs)

15 Ring Dips

*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.

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