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