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

.

Warm-up

Three sets of:

5-8 cal bike

5 single dumbbell deadlift (per arm)

5 single dumbbell hang clean (per arm)

10 goblet hold good mornings

Weightlifting

Deadlift (3×8)

Three sets of:

Deadlift With Eccentric Pause x 8 reps @ 55-65% of 1-RM Deadlift

Rest as needed

*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control – adjust the loads as needed to maintain that focus.

Metcon

The Devil’s Advocate CFO (Time)

Three rounds for time of:

20/15 Calories of Assault Bike

10 Dumbbell Devil’s Presses (50/35 lbs)

FITNESS:

Three rounds for time of:

20/15 Calories of Assault Bike

25 Kettlebell Swings