CrossFit Odyssey – CrossFit

WARM-UP

.

Run x 400m, nasal breathing only

Deadbug x 30 seconds

Two sets, performed with a pair of moderate to heavy kettlebells:

Farmer’s Carry x 100ft

Double Kettlebell Sumo Deadlift x 10 reps

Weightlifting

Deadlift (Every 2 minutes, for 20 minutes (10 sets):
Deadlift x 3 reps @ 80% of 1-RM)

FITNESS:

Four sets of:

Romanian Deadlift x 6-8 reps @ 30X1

Rest 45 seconds

Russian Step-Ups x 10 reps each leg

Rest 45 seconds

4-Count Squat Compression x 6-8 reps @ 2222

Rest 45 seconds

Metcon

Metcon (Time)

For time:

800 Meter Run

80 Alternating Reverse Lunges with KB/DB Farmer’s Carry (24/16 kg)

800 Meter Run