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
.

Kettlebell Farmer’s Carry x 200m

Two sets of:

Kettlebell Side Bend x 10 reps per side

Kettlebell Suitcase Deadlift x 10 reps per side

Double Kettlebell Sumo Deadlift x 10 reps

Weightlifting

Deadlift

Take 12-15 minutes and build to a heavy, but not necessarily 3-RM, Deadlift

FITNESS:

Three sets of:

Suitcase Deadlift (Left) x 6 reps @ 2111

immediately followed by…

100-Foot Suitcase Carry (Left)

Rest 60 seconds

Suitcase Deadlift (Right) x 6 reps @ 2111

immediately followed by…

100-Foot Suitcase Carry (Right)

Rest 60 seconds

Metcon

Metcon (15 Rounds for weight)

PERFORMANCE:

Every minute, on the minute, for 15 minutes:

30 Double-Unders

3 Deadlifts

Load should be challenging, but without sacrificing sound mechanics. Don’t exceed 70% of today’s 3-RM.

FITNESS:

Every minute, on the minute, for 15 minutes:

10 Lateral Jumps Over Parallette

10 Heavy Russian Kettlebell Swings