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
Grab pair of DB and complete 2 rounds of:
Row x :45
Kang Squat x 10
Hand Plank Cross Knee to Elbow x 10 / side
Supine Plank Lifts x 10
DB Death March x 10 / Leg
Specific Warm-Up
Empty Barbell Deadlift x 10 Reps @ 41X1
1-2 Warm-Up SetS to Load Barbell for Workout
Weightlifting
Deadlift (3 X (5+5))
Three sets of:
5 Tempo Deadlifts @ 41X1
5 Deadlifts (no tempo)
Work at 55-65% of 1-RM Deadlift
Rest 2:00-3:00 between sets
FITNESS:
Three Sets of:
Station 1 – Nordic Curls x 5 reps @ 3011
(use band assistance if needed in order to keep the hips fully extended throughout the movement)
Station 2 – Band-Resisted Prone Lying Leg Curls x 20 reps @ 20X0
Station 3 – Single Leg Glute Bridges x 8 each side @ 1013
Station 4 – Prone Plank Hold x 60 seconds
Rest in between stations for quality.
Metcon
Dumbbell Mania (Time)
PERFORMANCE:
Three rounds for time:
750-Meter Row
20 Alternating Dumbbell Snatches (50/35 lbs)
10 Dumbbell Box Step-Overs (24″/20″; 50/35 lb DB)
FITNESS:
Three rounds for time:
750-Meter Row
10 each side – Single Arm Kettlebell Swings
10 Kettlebell Box Step-Overs
Goal < 15:00
Time Cap: 18:00