CrossFit Odyssey – CrossFit
Joints/Tens (No Measure)
Joints
Ten of each:
pushups,
Back Extensions (supermans),
situps,
air squats,
pull-ups,
Push Presses and
Overhead Squats
.
Jump Rope x 2 minutes
*you may use this time to practice double-unders or you may otherwise get warm with regular jumps, single leg, or side-to-side jumps
Two sets of:
Farmer’ Carry x 100ft
Double Kettlebell Sumo Deadlift x 10 reps
Pike Pulse x 10 reps
Weightlifting
Deadlift (5X2)
Every 3 minutes, for 15 minutes (5 sets):
Deadlift x 2 reps @ 90% of 1-RM
FITNESS:
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Alternating Pistols
FITNESS:
Complete as many rounds and reps as possible in 10 minutes of:
10 Calories of Assault Bike
20 Alternating Cossack Squats