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:

Assault Bike x 45 seconds

Bodyweight Walking Lunge x 12 steps

Side Plank x 30 seconds each side

Ring Rows x 10-12 reps

Two sets of:

Double Kettlebell Sumo Deadlift x 10 reps

Kettlebell Farmer’s Carry x 100ft

Weightlifting

Deadlift (1×8, 1×6. 1×4, 3×3)

Deadlift

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Sets 4-6 – 3 reps @ 80%

Rest as needed

FITNESS:

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

Station 1 – Barbell Hip Thrusts x 8-10 reps @ 21X1

Station 2 – Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps @ 1010

Station 3 – Farmer’s Carry x 100 Meters

Station 4 – Prone Plank x 60 seconds

Metcon

Metcon (5 Rounds for time)

PERFORMANCE:

Every 4 minutes, for 20 minutes (5 sets) for times:

500 Meter Row

20 Walking Lunges with Kettlebell Farmer’s Carry (32/24 kg KBs)

FITNESS:

Every 4 minutes, for 20 minutes (5 sets) for times:

500 Meter Row

20 Walking Lunges with Kettlebell Farmer’s Carry