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

Warm-up (No Measure)

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Two sets of:

Kettlebell Suitcase Deadlift x 5, right side

Kettlebell Suitcase Carry x 50 feet, right side

Kettlebell Suitcase Deadlift x 5, left side

Kettlebell Suitcase Carry x 50 feet, left side

Two sets of:

Assault Bike x 60 seconds

Kettlebell Sumo Deadlift x 12-20 reps

Weightlifting

Deadlift (8 x 3)

Every 2 minutes, for 16 minutes (8 sets):

Deadlift x 3 reps @ 75% of 1-RM

FITNESS:

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

Station 1 – Prone Lying Banded Hamstring Curls x 20 reps @ 1010

Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010

Station 3 – Superman Punches x 60 seconds

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Metcon

Metcon (Time)

Four rounds for time of:

400 Meter Run

30 Kettlebell Swings (24/16 kg)