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
Weightlifting
Deadlift
Every 3 minutes, for 12 minutes (4 sets) of:
Deadlifts x 12 reps @ 60% of 1-RM
Stand with the bar as fast as you can. Lower the bar to a dead stop and repeat for all reps.
FITNESS:
Three sets of:
Prone Lying Banded Hamstring Curls x 20 reps @ 10X0
immediately followed by…
Romanian Deadlift x 6 reps @ 4011
immediately followed by…
Box Jump x 6 reps
(jump as high and land as soft as possible; then step down)
Rest 2 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 15 minutes of:
5 Devil’s Presses (50/35 lb DBs)
10 Dumbbell Thrusters (50/35 lb DBs)
50 Double-Unders
FITNESS:
Complete as many rounds and reps as possible in 15 minutes of:
5 Devil’s Presses
10 Dumbbell Thrusters
200 Meter Run