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: 

Row x 250 meters
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Suitcase Deadlift x 10 reps per side
Two sets of: 

Wall Ball Kang Squat x 10 reps
Dive-Bomber Push-up x 10 reps
Wall Ball Walking Lunge x 10 reps
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.
FITNESS:
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Romanian Deadlift x 8-10 reps @ 40X1
Station 2 – Dumbbell Alternating Reverse Lunges x 10 reps each leg
Station 3 – Jefferson Curl x 5 reps @ 4442
Station 4 – Banded Palloff Hold x 30 seconds each side
Metcon
The Devil’s Advocate (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