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:
30 Single or Double Unders
Kettlebell Farmer’s Carry x 100m
Two sets of:
Prone Plank x 30 Seconds
Kettlebell Romanian Deadlift x 10 Reps
Kettlebell Sumo Deadlift x 10 Reps
Kettlebell Swing x 10 Reps
Depth Drop + Broad Jump x 3
Weightlifting
Deadlift (1X8, 1X6, 1X4, 1X2, 4X1)
Every 3 minutes, for 24 minutes (8 sets):
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%
Rest as needed
Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
FITNESS:
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Barbell Hip Thrusts x 4-5 reps @ 20X1
(try to use around 80% of your 1-RM Deadlift or more)
Station 2 – Bottom’s Up Kettlebell Carry x 30 seconds each arm
Station 3 – Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)
Station 4 – Bear Crawl ISO Barbell Roll-Outs x 45-60 seconds
Compare your results to April 3, 2023.
Metcon
1-time exercise (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 10 minutes of:
50 Double-Unders
40-Foot Walking Lunges with Farmer’s Carry (24/16 kg KBs; 20′ out and 20′ back)
FITNESS:
Complete as many rounds and reps as possible in 10 minutes of:
40 Lateral Plate Hops*
40-Foot Walking Lunges with Farmer’s Carry (24/16 kg KBs; 20′ out and 20′ back)
*Lateral Plate Hops – Stand between two 2-4″ plates and hop from side to side, touching the ground in the middle between each rep