CrossFit Odyssey – CrossFit
Joints/Tens (No Measure)
Joints Ten of each:
Pushups,
Back Extensions (supermans),
Situps,
Air Squats,
Pull-ups,
Push Presses and
Overhead Squats
.
Warm-up
2 Rounds
Banded Split Squat Stretch x :30 / Leg
Banded Glute Bridge x :30
Banded Leg Extension x :30
Banded Good Mornings x :30
Load to Working Weight – Every 2:00
Deadlift
8 x 50%
6 x 65%
3 x 80%
Weightlifting
Deadlift (6X2)
Six sets of:
Deadlift x 2 reps @ 88-92% of 1-RM
Rest 2:00-2:30 between sets
FITNESS:
Four sets of:
Station 1 – Barbell Hip Thrust x 6 reps @ 2112
Station 2 – Nordic Curls x 4-5 reps @ 4011
(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
Rest 30-45 seconds between stations
Max Reps Conditioning (3 Rounds for reps)
PERFORMANCE:
Against a 3-minute running clock…
30/22 Calories of Assault Bike
Max Reps of Double-Unders
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.
FITNESS:
Against a 3-minute running clock…
30/22 Calories of Assault Bike
Max Reps of Box Jump Overs or Lateral Parallette Jump-Overs OR Single Unders
Rest 3 minutes, and repeat for a total of 3 sets. Note total number of jump-overs completed in each set, and then sum them for your total score.