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:
Double Kettlebell Sumo Deadlift x 10 reps
Kettlebell Farmer’s Carry x 100ft
Pronated hang from bar x 30seconds
Weightlifting
Deadlift (5 x 1)
Every 3 minutes, for 15 minutes (5 sets) of:
Deadlift x 1 rep @ 90% of 1-RM
FITNESS | Full Body Strength:
Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – Weighted Box Step-Ups (Left Leg) x 8 reps @ 2111
Station 2 – Weighted Box Step-Ups (Right Leg) x 8 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Left) x 8 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 8 reps @ 2111
Station 5 – Seated Piked Double Leg Lifts x 20 reps
Metcon
Four on the Floor (4 Rounds for time)
Every 4 minutes, for 16 minutes (4 sets) for times:
25/18 Calories of Assault Bike
20 Walking Lunges with Kettlebell Farmer’s Carry