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
Using a moderate to heavy kettlebell:

Row x 2 minutes at a conversational pace

Kettlebell Suitcase Carry x 50 feet per arm

Row x 90 seconds moderate pace

Kettlebell Suitcase Deadlift x 10 reps per side

Row x 60 seconds at workout pace

Kettlebell Sumo Deadlift x 20 reps

Double Under Warm-up or Practice x 2 minutes

Take 5-10 minutes to warm up Deadlift.

Metcon

Metcon (5 Rounds for time)

PERFORMANCE:

Every 6 minutes, for 30 minutes (5 sets) for times:

500 Meter Row

15 Deadlifts (225/155 lbs)

50 Double-Unders

Note times for each set, then total them, aiming for the lowest possible working time across the five sets.

FITNESS:

Every 6 minutes, for 30 minutes (5 sets) for times:

500 Meter Row

15 Deadlifts (choose between single kettlebell, double kettlebells or barbell)

15/10 Calories of Assault Bike or Bike Erg

Note times for each set, then total them, aiming for the lowest possible working time across the five sets.