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 (3 sets):

Station 1 – Parallette Shoot-Throughs x 3-5 reps

Station 2 – Banded Glute Bridges x 10

Strength/Skill

Bench Press (8X3)

PERFORMANCE:

Every 90 seconds, for 12 minutes (8 sets) of:

Bench Press x 3 reps @ 21X1

Goal is to perform this at 75-80% of last week’s 1-RM bench press with a pause. Note that this is the same tempo prescription; you will control the descent of the barbell, once the barbell touches your chest count “one-one thousand,” then drive the barbell back up to full lockout as quickly as possible.

FITNESS:

Every 90 seconds, for 12 minutes (4 sets) of:

Station 1 – Dumbbell Bench Press x 6 reps @ 21X1

Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111

Your goal is to use at least as much, and preferably slightly more weight than you used last week for these two movements.

Metcon

Metcon (Time)

PERFORMANCE:

For time:

15 Strict Handstand Push-Ups

30 Alternating Single-Leg Squats (Pistols)

45 Kettlebell Swings (24/16 kg)

60 Push-Ups

45 Kettlebell Swings (24/16 kg)

30 Alternating Single-Leg Squats (Pistols)

15 Strict Handstand Push-Ups

FITNESS:

For time:

15 Strict Handstand Push-Ups or L-Seated DB Presses

30 Alternating Cossack Squats with KB Goblet Hold

45 Kettlebell Swings

60 Push-Ups

45 Kettlebell Swings

30 Alternating Cossack Squats with KB Goblet Hold

15 Strict Handstand Push-Ups or L-Seated DB Presses