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
.
Two sets of: โจ
Single Unders x 30 reps
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Suitcase Deadlift x 10 reps per side
Two sets of: โจ
Wall Ball Kang Squat x 10 reps
โจDive-Bomber Push-up x 10 reps
Wall Ball Walking Lunge x 10 reps
Metcon
The Running Dead (Time)
For time:
1600 Meter Run
50 Deadlifts (225/155 lbs)
50 Calories of Assault Bike
50 Dumbbell Box Step-Overs (55/35 lb DBs)
1600 Meter Run
Please note that this is a tester workout for our aspiring competitive athletes. If you are uncomfortable with any of these movements or loads, please substitute or replace them. For example, if you are uncomfortable with a barbell deadlift, consider a Double Kettlebell Sumo Deadlift, or 100 Russian Kettlebell Swings.
FITNESS:
For time:
1600 Meter Run
100 Double Kettlebell Sumo Deadlift
50 Calories of Assault Bike
50 Dumbbell Box Step-Overs
1600 Meter Run
*YOU MAY ALSO COMPLETE 2 ROUNDS – DIVIDING THE REPS IN HALF.