CrossFit Odyssey – CrossFit
Joints/Tens (No Measure)
Ten of each:
Pushups,
Back Extensions (supermans),
Situps,
Air Squats,
Pull-ups,
Push Presses and
Overhead Squats
.
General Warm Up
Row 500 Meters
Then 2x Through…
Perfect Stretch x :45 / Side
Inchworm to Push-Up x 6
Russian Step-Ups to Box x 6 / Leg
10 Air Squat + 10 Jump Squat
Take about 5-7 mins to warm up your deadlift and choose a weight that makes the Tempo Perfect!
Weightlifting
Deadlift (4X (3-5))
Four sets of:
Deadlift x 3-5 reps @ 20X1
Rest 20 seconds
Tall Box Jumps x 5 reps
Rest 3 minutes
(land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every rep)
Metcon
8 Minute AMRAP | Conditioning (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (24/16 kg)
5 Burpee Box Jump-Overs (24″/20″)
FITNESS:
Complete as many rounds and reps as possible in 8 minutes of:
12 Kettlebell Swings
10 V-Ups
8 Burpees over a line
Goal: 4-6 rounds