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 of:

Single Arm Farmers Carry x 50 Feet / Arm

Suitcase Deadlift x 10 / Arm

Russian KB Swing x 10

Posted Single Leg Deadlift x 8 / Leg

Specific Warm-Up

8 Deadlifts With Eccentric Pause* + 3 Deadlifts @ Empty Barbell

4 Deadlifts With Eccentric Pause* + 3 Deadlifts @ 50% of 1-RM Deadlift

2 Deadlifts With Eccentric Pause* + 3 Deadlifts @ 60% of 1-RM Deadlift

Weightlifting

Deadlift (3 x (3+3))

Three sets of:

3 Tempo Deadlifts @ 42X2

3 Deadlifts (no tempo)

Work at 65-75% of 1-RM Deadlift

Rest 3:00 between sets

FITNESS:

Every minute, on the minute, for 15 minutes (3 sets) of:

Station 1 – 6 Single-Arm Deadlifts + 30-Meter Suitcase Carry* (Left)

Station 2 – 6 Single-Arm Deadlifts + 30-Meter Suitcase Carry* (Right)

Station 3 – 6-8 Valslide Hamstring Curls** @ 3111

Station 4 – L-Sit Hold x 15.15.15

(rest 5 seconds between 15-second holds)

Station 5 – Tempo Push-Ups x 10 reps @ 1111

Metcon

Dumbbell Madness | Conditioning (5 Rounds for time)

PERFORMANCE:

5 Rounds, for times, of:

24/18 Calories of Assault Bike

6 Devil’s Presses (50/35 lb DBs)

12 Walking Lunges with Dumbbell Farmer’s Carry (50/35 lb DBs)

Rest 1:30 between rounds

FITNESS:

5 Rounds, for times, of:

15/10 Calories of Assault Bike

5 Devil’s Presses

12 Walking Lunges with Dumbbell Farmer’s Carry

Rest 1:30 between rounds

Goal < 20:00
Time Cap: 25:00