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 50โฒ 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.