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
Complete rounds of 12, 9, and 6 repetitions for quality of:
Calorie Row
Dive-Bomber Push-up
Three sets of:
Banded Good Morning x 20 reps
Seated Pike Double-Leg Lift x 20 reps
Weightlifting
Deadlift (4 x 10)
Every 3 minutes, for 12 minutes (4 sets) of:
Dead Stop Deadlifts x 10 reps @ 70-75% of 1-RM
Rest 30 seconds
Weighted Prayer Stretch x 60 seconds
Stand with the bar as fast as you can. Lower the bar to a dead stop and repeat for all reps. The band tensions should add about 45% of your 1-RM Deadlift tension at lockout.
FITNESS | Full Body Strength:
Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – Weighted Box Step-Ups (Left Leg) x 8 reps @ 2111
Station 2 – Weighted Box Step-Ups (Right Leg) x 8 reps @ 2111
Station 3 – Single-Arm Dumbbell Row (Left) x 8 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 8 reps @ 2111
Station 5 – Seated Piked Double Leg Lifts x 20 reps
Metcon
Metcon (Time)
Performance:
For time:
1000 Meter Row
50 Toes to Bar
30 Dumbbell Box Step-Overs (20″ box; 50/35 lb DBs)
Fitness:
For time:
1000 Meter Row
50 V-Ups or 25 Strict Hanging Knees to Chest @ 2111
30 Dumbbell Box Step-Overs with DBs