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
.
2 minutes Jump rope practice
Two sets:
banded hamstring pulses x 15 pulses each
bb good mornings x 10
perfect stretch x 30s each side
Two sets of:
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Suitcase Deadlift x 10 reps per side
Weightlifting
Deadlift (5 x 2)
Five sets of:
Deadlift x 2 reps
Rest as needed
*Sets 1-2: @ 80-85% of 1-RM Deadlift
*Sets 3-4: @ 85%
*Set 5: @ 85-90%
FITNESS |Deadlift
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011 (bb or DB adhere to the tempo!)
Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps
Station 3 – Heavy Kettlebell Suitcase Carry x 25 meters each arm
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
12 Toes to Bar
12 Alternating Dumbbell Snatches (50/35 lbs)
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Assault Bike
24 V-Ups
12 Alternating Dumbbell Snatches