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- Three sets of:

Assault Bike x 45 seconds

Bodyweight Walking Lunge x 12 steps

Side Plank x 30 seconds each side

Ring Rows x 10-12 reps

Two sets of:

Double Kettlebell Sumo Deadlift x 10 reps

Kettlebell Farmer’s Carry x 100ft

Weightlifting

Deadlift (4 x 5)

Four sets of:

Deadlift x 5 reps

(open your hands and reset at the bottom of every rep; build over the course of the four sets to today’s heavy 5 reps)

Rest as needed

FITNESS:

Every 90 seconds, for 18 minutes (3 sets):

Station 1 – Banded Leg Curls x 20 reps @ 1010

Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010

Station 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps @ 2111

Station 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps @ 2111

Metcon

Metcon (Time)

PERFORMANCE:

For time:

1000 Meter Row

30 Power Cleans (135/95 lbs)

15 Bar Muscle-Ups
.

FITNESS:

For time:

500 Meter Row

15 Strict Pull-Ups

60 Russian Kettlebell Swings

15 Strict Pull-Ups

500 Meter Row