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
.

Banded Hamstring Pulse x 60 seconds per leg

500 Meter Row

10 Alternating Leg Reaches

30 seconds MedBall Squeeze Marching

250 Meter Row

5-10 Reach Thrus

5 Weighted DeadBugs (slow and controlled)

Weightlifting

Deadlift (1×8, 1×6, 1×4, 1×2, 4×1)

Every 2:30 for 20 minutes (8 sets):

*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 @ 95+

*Set 8 – 1 rep @ 95+

If you are not feeling 90+% stay at 3 reps forthe last 4 sets at or around 85%

Metcon

Metcon (4 Rounds for time)

Every 5 minutes, for 20 minutes (4 sets) for times:

10 Calories of Assault Bike

25 Single Kettlebell Sumo Deadlifts (32-24/24-16)

100-Foot Kettlebell Farmer’s Carry