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
.

Two sets of:

Jump Rope x 60 seconds (may practice or perform double-unders during this time)

Pallof Hold x 30 seconds per side

Three sets:

Bodyweight Walking Lunge x 20 reps

Kettlebell Romanian Deadlift x 10 reps

Kettlebell Swing x 10 reps

Weightlifting

Deadlift (8 x 3)

Eight sets of:

Deadlift x 3 reps @ 80-83% of 1-RM Deadlift

Rest 30 seconds

Standing Fold-to-Hold Shoulder Extensions x 6 reps @ 2424

Rest 60-90 seconds

FITNESS | Dynamic Strength:

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

Arm & Hammer (Time)

PERFORMANCE:
Three rounds for time of:
80 Double-Unders
40 Kettlebell Swings (32/24 kg)
20 Alternating Reverse Lunges with KB Goblet Hold (32/24 kg)

FITNESS:
Three rounds for time of:
30/20 Calories of Assault Bike
40 Kettlebell Swings
20 Alternating Reverse Lunges with KB Goblet Hold