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:

12/10 Calorie Assault Bike

100′ Double Kettlebell Front Rack Carry

20 Banded Good Mornings

Two Sets:

10 Scapular Pullups

10 Kettlebell Sumo Deadlifts

:60 Second Plank Hold

Weightlifting

Deadlift (3×1)

Take 10 minutes to warm up to 85% of your 1 rep max deadlift

then…

Every 3 minutes, for 9 minutes (3 sets) of:

Deadlift x 1 rep @ 85-90% of 1-RM Deadlift

FITNESS:

Every 90 seconds, for 18 minutes (3 sets) of:

Station 1 – 60 seconds of Kettlebell Sumo Stiff-Legged Deadlifts @ 1010

Station 2 – 60 seconds of Prone Banded Hamstring Curls @ 2010

Station 3 – 60 seconds of Supine Ring Rows @ 2111

Station 4 – PVC Weighted Cross-Bench Pullover x 5 reps @ 5221

Metcon

Metcon (4 Rounds for time)

PERFORMANCE:

Every 4 minutes, for 16 minutes (4 sets) for times:

12 Double Kettlebell Snatches (16/12 kg)

12 Pull-Ups

24/18 Calories of Assault Bike

FITNESS:

Every 4 minutes, for 16 minutes (4 sets) for times:

8 Strict Pull-Ups

16 Kettlebell Swings

24/18 Calories of Assault Bike