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
Three sets of:
Box Step Up x 10 reps
Kettlebell Farmer’s Carry x 100ft
Prone Plank x 60 seconds
Double Kettlebell Sumo Deadlift x 10 reps
Banded Good mornings x 10
Banded Hop Bridges x 10
Weightlifting
Deadlift
Every 2 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%
Rest as needed
Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
FITNESS | Hinging Progression:
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Barbell Hip Thrusts x 4-5 reps @ 20X1
(try to use around 80% of your 1-RM Deadlift or more)
Station 2 – Bottom’s Up Kettlebell Carry x 30 seconds each arm
Station 3 – Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)
Station 4 – Bear Crawl ISO Barbell Roll-Outs x 45-60 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs)
12 Box Jump-Overs (24″/20″)
FITNESS:
Complete as many rounds and reps as possible in 8 minutes of:
10 Calories of Assault Bike (or Rowing)
20 Russian Kettlebell Swings