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)

Thoracic Twists x 30 seconds

Banded Hamstring Pulses x 30 seconds per side

Cat and Cow Pose x 10 holds

Two sets of:

60 Seconds Row

30 Seconds Reach Thrus

30 Seconds Pass Thrus in a Squat

60 Seconds Assault Bike

30 Seconds Banded Good Mornings

30 Seconds Banded Glute Bridges

60 Seconds Russian Kettlebell Swings (light)

Weightlifting

Deadlift (6×3)

Deadlift Progressions

Deadlift x 3 reps (with PERFECT posture and mechanics)

* Set 1 – 50% of possible 3-RM x 5 reps

* Set 2 – 75% of possible 3-RM x 3 reps

* Set 3 – 85% of possible 3-RM x 2 reps

* Set 4 – 90-95% of possible 3-RM x 1 rep

* Set 5 – Test 3-RM

* Set 6 (optional) – Exceed Set 5 weight for 3-RM

THIS TEST MEANS NOTHING IF YOU ROUND YOUR BACK – I need to know what you can do with proper mechanics, not that you’re willing to damage yourself.

Metcon

Metcon (Time)

For time:

20 Overhead Squats (115/75 lbs)

30 Russian Kettlebell Swings (24/20 kg)

40 Box Jumps (24/20″; Step-Down)

50 Double-Unders

50 Calories of Rowing on Concept 2

50 Double-Unders

40 Box Jumps (24/20″; Step-Down)

30 Russian Kettlebell Swings (24/20 kg)

20 Overhead squats (115/75 lbs)

Time Cap: 20:00

Accessory Work

Three sets of:

Banded Lateral Raises x 15 reps per side

Rest 60 seconds

L-Sit Complex x 3 reps

(Complex: Leg Sit Tap x 5 reps per leg + L-Sit Hold x 5 seconds)

Rest 60 seconds