CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats
.

Jump Rope x 2 minutes

*you may use this time to practice double-unders or you may otherwise get warm with regular jumps, single leg, or side-to-side jumps

Two sets of:

Farmer’ Carry x 100ft

Double Kettlebell Sumo Deadlift x 10 reps

Pike Pulse x 10 reps

Weightlifting

Deadlift (5X2)

Every 3 minutes, for 15 minutes (5 sets):

Deadlift x 2 reps @ 90% of 1-RM

FITNESS:

Five sets of:

Barbell Hip Thrusts x 5 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)

Rest 60 seconds

Band-Resisted Face Pulls x 15 reps @ 21X1

Rest 60 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
FITNESS:

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

10 Calories of Assault Bike

20 Alternating Cossack Squats