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:
10 Second Iso Hold on top of Rings
5 Fire Hydrant + 15 second Iso Hold (right)
5 Fire Hydrant + 15 second Iso Hold (left
60 Seconds SkiErg or Row @ Easy Pace (nasal breathing only)
30 Seconds Skydivers
30 Seconds Bird Dogs
Seconds SkiErg or Row @ Easy Pace (nasal breathing only) and finish with …
100 Meter Suitcase Carry (right)
100 Meter Suitcase Carry (left)
Weightlifting
Deadlift (3 X 12)
Three sets of:
Deadlift x 12 reps
Rest as needed
Start your first set around 50% and build. Deadstop between every rep then get tight and lift the bar as fast as possible every time while keeping proper technique.
Metcon
Metcon (3 Rounds for time)
Every 8 minutes, for 24 minutes (3 sets of):
400 Meter Run
10 Dumbbell Burpee Box Step Overs (35/20 lbs to 20″)
15 Chin over the Bar Pull-Ups
400 Meter Run