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
.
1:30 Assault Bike (:30 legs only, :30 arms only, :30 arms & legs)
Followed by..
Two rounds
10 Cat Cows
10 Deadbugs
10 each side Suitcase Deadlifts
into…
Two rounds:
10 Alt. Goblet Lunges
10 Alt. Kettlebell RDL’s
Weightlifting
Deadlift
Every 2 minutes, for 24 minutes (12 sets) of:
Deadlift x 2 reps @ 70-75% of 1-RM
Make sure you pull the slack out of the bar and focus on proper mechanics. Perform the concentric as fast as possible
FITNESS:
Every 2 minutes, for 24 minutes (4 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps
Station 3 – Bottom’s Up Kettlebell Carry x 25 meters each arm
Metcon
Metcon (5 Rounds for time)
Performance & Fitness:
Every 3 minutes, for 15 minutes (5 sets) for times:
18/12 Calories of Assault Bike
50-Foot Walking Lunges with Farmer’s Carry (24/16 kg KBs)