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)
Three sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over See Saw Rows
45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)
Rest as needed
Row for 3 minutes. Every 30 seconds, sprint for 5-7 strokes then resume your regular pace.
Weightlifting
Deadlift (1X6, 1X4, 1X2, 1X6. 1X4, 1X2)
Every 4 minutes, for 24 minutes (6 sets):
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….
FITNESS:
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Dumbbell Reverse Lunges x 10 reps each leg @ 2011
Rest 45 seconds
Dumbbell Shoulder Press x 8-10 reps @ 20X1
Rest 45 seconds
Metcon
Metcon (Time)
Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (24/16 kg)
FITNESS:
Three rounds for time of:
10 Strict Pull-Ups
20 Kettlebell Swings
200 Meter Run