CrossFit Odyssey – CrossFit
Warm-up
Joints/Tens (No Measure)
Joints
Ten of each:
pushups,
Back Extensions (supermans),
situps,
air squats,
pull-ups,
Push Presses and
Overhead Squats
.
2 rounds:
100′ Kettlebell Farmer Carry
30 Single unders or Double unders
8 Burpees
12 Kettlebell Sumo Deadlifts
Weightlifting
Deadlift (10 x 2)
Every 2 minutes, for 20 minutes (10 sets) of:
Deadlift x 2 reps @ 75-80% of 1-RM
Make sure you pull the slack out of the bar and focus on proper mechanics. Perform the concentric as fast as possible.
FITNESS:
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Barbell Hip Thrusts x 8-10 reps @ 21X1
Station 2 – Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps @ 1010
Station 3 – Farmer’s Carry x 100 Meters
Station 4 – Prone Plank x 60 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 12 minutes of:
30 Double-Unders
12 Dumbbell Burpee Deadlifts (50/35 lbs)
12 Toes to Bar
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
12/9 Calories of Bike or Ski Erg
12 Dumbbell Burpee Deadlifts
24 V-Ups