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:
Run x 200m
Kettlebell Farmer’s Carry x 100m
Two sets of:
Prone Plank x 30 seconds
Kettlebell Romanian Deadlift x 10 reps
Kettlebell Sumo Deadlift x 10 reps
Kettlebell Swing x 10 reps
Weightlifting
Deadlift (1×6, 1×4, 1×2, 1×6, 1×4, 1×2, )
Six sets of:
Deadlift*
Rest 60 seconds
Weighted Prayer Stretch x 60-90 seconds
Rest 60 seconds
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
FITNESS:
Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Dumbbell Reverse Lunges x 10 reps each leg @ 2011
Rest 45 seconds
Front-Leaning Rest on Rings x 45-60 seconds
Rest 45 seconds
Metcon
Metcon (Time)
PERFORMANCE:
Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (24/16 kg)
FITNESS:
Three rounds for time of:
10 Pull-Ups
20 Kettlebell Swings
200 Meter Run