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
Kettlebell Farmer’s Carry x 200m

Two sets of:

Kettlebell Side Bend x 10 reps per side

Kettlebell Suitcase Deadlift x 10 reps per side

Double Kettlebell Sumo Deadlift x 10 reps

Weightlifting

Deadlift (6X2)

Every 3 minutes, for 18 minutes (6 sets):

Deadlift x 2 reps @ 87.5% of 1-RM

Every 90 seconds, for 18 minutes (4 sets) of:

Station 1 – Dumbbell Death March x 12 reps @ 3011

Station 2 – Barbell Hip Thrusts x 12 reps @ 20X1

Station 3 – Side Plank Hold x 30 seconds each side

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

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

10 Box Jumps (24″/20″ – step down)

10 Toes to Bar

10 Alternating Reverse Lunges (50/35 lb DBs)
FITNESS:

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

10 Box Jumps (step down)

10 Strict Knees to Elbows or Hanging Leg Raises

10 Alternating Reverse Lunges