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:
Row x 500/400m
Kettlebell Farmer’s Carry x 100ft
Two sets of:
Jump Rope or Double-Unders x 30 seconds
Double Kettlebell Sumo Deadlift x 10 reps
Weightlifting
Deadlift (15 x 2)
Every minute, on the minute, for 15 minutes:
Deadlifts x 2 reps @ 75% of 1-RM Deadlift
Stand with the bar as fast as you can. Lower the bar to a dead stop and repeat for all reps.
FITNESS | Hinging Progression:
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds
Metcon
Outlaw (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 12 minutes of:
30/25 Calories of Rowing
30 Single Kettlebell Sumo Deadlifts (32/24 kg)
30 Double-Unders
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
30/25 Calories of Rowing
30 Single Kettlebell Sumo Deadlifts
30/22 Calories of Assault Bike