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
.

Three sets of:

Box Step Up x 10 reps

Kettlebell Farmer’s Carry x 100ft

Two sets of:

Prone Plank x 60 seconds

Double Kettlebell Sumo Deadlift x 10 reps

Weightlifting

Deadlift (1×5, 1×3, 1×1, 1×5, 1×3, 1×1)

Deadlift:

*Set 1 – 5 reps

*Set 2 – 3 reps

*Set 3 – 1 reps

*Set 4 – 5 reps

*Set 5 – 3 reps

*Set 6 – 1 reps

(Loading example – 315 x 5, 345 x 3, 375 x 1, 320 x 5, 350 x 3, 380 x 1)

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:

Deadlift x 6-8 reps @ 20X1

Rest 45 seconds

Single Arm Press x 6-8 reps each arm

Rest 45 seconds

Dumbbell Alternating Reverse Lunges x 10 reps each leg

Rest 45 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

10 Burpee Box Jump-Overs (24″/20″)

FITNESS:

Complete as many rounds and reps as possible in 10 minutes of:

80 Jump Ropes

20 Alternating Pistols or Cossack Squats

10 Burpee Box Jump/Step-Overs