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
.

Farmer’s Carry x 200m

Two sets of:

Deadbug x 30 seconds

Kettlebell Side-Bend x 10 reps per side

Prone Plank x 30 seconds

Double Kettlebell Sumo Deadlift x 10 reps

Weightlifting

Deadlift (Every 2 minutes, for 12 minutes (6 sets):
Deadlift x 3 reps @ 85% of 1-RM)

FITNESS:

Every 90 seconds, for 18 minutes (4 sets):

Station 1 – Banded Lying Leg Curls x 20 reps @ 1010

Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010

Station 3 – Strict Pull-Ups x 8-10 reps @ 2110

Metcon

Metcon (Time)

PERFORMANCE:

Five rounds for time of:

24 Kettlebell Swings (32/24 kg)

12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)

12 Pull-Ups

FITNESS:

Five rounds for time of:

18 Kettlebell Swings

12 Alternating Reverse Lunges with Kettlebell Goblet Hold

9/6 Calories of Assault Bike