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:
Row x 300 meters
Banded Good Morning x 15 reps
Side Plank x 30 seconds per side
Two sets of:
Broad Jump x 3 reps
Kettlebell Romanian Deadlift x 6 reps
Kettlebell Swing x 12 reps
Weightlifting
Deadlift
Every 3 minutes, for 12 minutes (4 sets) of:
Deadlifts x 12 reps @ 70% of 1-RM
Rest 30 seconds
Weighted Prayer Stretch x 60 seconds
Stand with the bar as fast as you can. Lower the bar to a deadstop and repeat for all reps.
FITNESS:
Barbell Hip Thrust | Fitness
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Barbell Hip Thrusts x 8 reps @ 2112
Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
Station 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps @ 2111
Metcon
Metcon (3 Rounds for time)
PERFORMANCE:
Every 6 minutes, for 18 minutes (3 sets) for times:
500/400 Meter Row
20 Pull-Ups
15 Deadlifts (225/155 lbs)
.
FITNESS:
Every 6 minutes, for 18 minutes (3 sets) for times:
500/400 Meter Row
20 Double Kettlebell Sumo Deadlifts
10 Strict Pull-Ups