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)
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Two sets of:
Kettlebell Suitcase Deadlift x 5, right side
Kettlebell Suitcase Carry x 50 feet, right side
Kettlebell Suitcase Deadlift x 5, left side
Kettlebell Suitcase Carry x 50 feet, left side
Kettlebell Sumo Deadlift x 12-20 reps
Two sets of:
“Depth Drop Series”
Depth Drop x1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3
Strength/Skill
Four sets of:
Prone Lying Banded Hamstring Curls x 20 reps @ 10X0
immediately followed by…
Romanian Deadlift x 6 reps @ 4011
immediately followed by…
Box Jump x 6 reps
(jump as high and land as soft as possible; then step down)
Rest 2 minutes
Metcon
Metcon (Time)
For time:
1200 Meter Run
60 Pull-Ups
30 Dumbbell Box Step-Overs (20″ box; 50/35 lb DBs)
Accessory Work
Tabata jump rope