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
General Warm-Up
Three Rounds of:
Ring rows x 10
10 goblet hold good morning
50ft KB suitcase carry (L)
10 KB suitcase deadlift (L)
50ft KB suitcase carry (R)
10 KB suitcase carry (R)
Weightlifting
Deadlift (3 x 10)
Three sets of:
Deadlift x 10 reps @ 21X1
Rest as needed
Week 1 of our 10 week deadlift cycle! A good goal for loading would be 60-70% of your 1-RM Deadlift. Do not sacrifice good mechanics and proper posterior chain activation in favor of heavier loading.
FITNESS:
Four sets of:
Prone Lying Banded Hamstring Curls x 20 reps @ 10X0
immediately followed by…
Romanian Deadlift x 6 reps @ 4011
immediately followed by…
Box Jump x 6 reps
(jump as high and land as soft as possible; then step down)
Rest 2 minutes
Metcon
15 Minute AMRAP (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Walking Lunges with Farmer’s Carry (50/35 lbs)
100-Meter Farmer’s Carry (50/35 lbs)
FITNESS:
Complete as many rounds and reps as possible in 15 minutes of:
3 Strict Pull-Ups OR 10 Ring Rows
10 Walking Lunges with Farmer’s Carry
100-Meter Farmer’s Carry