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:
Farmer’s Carry x 100ft
Run x 200m
Two sets of:
Kettlebell Push Press x 5 reps each side
Kettlebell Windmills x 5 reps each side
Reverse Lunge with Kettlebell in Goblet Hold x 10 reps
Weightlifting
Deadlift (1×1)
Take 25-30 minutes to build to today’s 1-RM Deadlift
A training 1-RM is the weight you can move successfully without mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
FITNESS:
Every 2 minutes, for 24 minutes (3 sets):
Station 1 – Barbell Hip Thrusts x 8-10 reps @ 21X1
Station 2 – Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps @ 1010
Station 3 – Farmer’s Carry x 100 Meters
Station 4 – Prone Plank x 60 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders
20 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg KBs)
10 Push-Ups @ 10X1
FITNESS:
Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders
20 Walking Lunges with Kettlebell Farmer’s Carry
10 Push-Ups @ 10X1