CrossFit Odyssey – CrossFit
Warm-up
.
Row x 500m, nasal breathing only
Sumo Stance Banded Good Morning x 20 reps
Bodyweight Walking Lunge x 25 reps
Side Plank Hip Bounce x 30 per side
Two sets of:
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Suitcase Deadlift x 10 reps per side
Weightlifting
Deadlift (6×2)
take 5-10 minutes to warm up to 88-92% of your 1 rep max Deadlift
then…
Every 2:30, for 15 minutes (6 sets) of:
Deadlift x 2 reps @ 88-92% of 1-RM
FITNESS:
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1 – Barbell Hip Thrust x 10 reps @ 2112
Station 2 – Nordic Curls x 8 reps @ 3011
(use band assistance if needed in order to keep the hips fully extended throughout the movement)
Station 3 – Strict Hanging Knee Raises x 10 reps @ 2121
Metcon
Metcon (3 Rounds for reps)
PERFORMANCE:
Against a 3-minute running clock…
30/22 Calories of Assault Bike
Max Reps of Double-Unders (SCALE TO Max Reps of Single-Unders, Lateral Box or Parallette Jump-Overs).
Rest 3 minutes, and repeat for a total of 3 sets. Note total number of double-unders completed in each set, and then sum them for your total score.