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
.
Two sets of:
Row x 90 seconds
Single Kettlebell Sumo Deadlift x 10 reps
Two sets of:
“Depth Drop Series”
Depth Drop x 3 reps
Depth Drop + High Jump x 2 reps
Depth Drop + Broad Jump x 1
Strength & Skill
Primary Hinging Progression:
Three 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)
PERFORMANCE:
For time:
500 Meter Row
50 Single Kettlebell Sumo Deadlifts (32/24 kg)
50 Chest-to-Bar Pull-Ups
50 Single Kettlebell Sumo Deadlifts (32/24 kg)
500 Meter Row
.
FITNESS:
For time:
500 Meter Row
50 Single Kettlebell Sumo Deadlifts
25 Strict Pull-Ups
50 Single Kettlebell Sumo Deadlifts
500 Meter Row