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 90 seconds
Bodyweight Walking Lunge x 20 reps
Pallof Hold x 30 seconds per side
Two sets of:
Double Kettlebell Sumo Deadlift x 10 reps
Kettlebell Farmer’s Carry x 100ft
Weightlifting
Deadlift (4 X 10)
Every 2:30 minutes, for 10 minutes (4 sets) of:
Deadlifts x 10 reps @ 60-80% of 1-RM
Rest 30 seconds
PVC Weighted Cross-Bench Pullover x 5 reps @ 5221
Stand with the bar as fast as you can. Lower the bar to a deadstop and repeat for all reps.
FITNESS | Posterior Chain Strength:
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – 60 seconds of Kettlebell Sumo Stiff-Legged Deadlifts @ 1010
Station 2 – 60 seconds of Prone Banded Hamstring Curls @ 2010
Station 3 – 60 seconds of Supine Ring Rows @ 2111
Station 4 – PVC Weighted Cross-Bench Pullover x 5 reps @ 5221
Metcon
Power & Finesse (4 Rounds for time)
PERFORMANCE:
Every 5 minutes, for 20 minutes (4 sets) for times of:
500 Meter Row
50-Foot Overhead Kettlebell Walking Lunges (24/16 kg)
FITNESS:
Every 5 minutes, for 20 minutes (4 sets) for times of:
500 Meter Row
50-Foot Overhead Kettlebell Walking Lunges (24/16 kg)