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
.

Kettlebell Farmer’s Carry x 100m

Alternating Box Step-Up x 20 reps

Two sets of:

Kettlebell Suitcase Deadlift x 5 reps, right

Kettlebell Suitcase Carry x 50 ft, right

Kettlebell Suitcase Deadlift x 5 reps, left

Kettlebell Suitcase Carry x 50 ft, left

Kettlebell Swing x 10 reps

Weightlifting

Deadlift

Every 2 minutes, for 24 minutes (8 sets):

Deadlift

*Set 1 – 8 reps @ 55%

*Set 2 – 6 reps @ 65%

*Set 3 – 4 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 1 rep @ 101%

*Set 8 – 1 rep @ 101-105%

Rest as needed

FITNESS:

Every 2 minutes, for 24 minutes (4 sets of each):

Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011

Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps

Station 3 – Bottom’s Up Kettlebell Carry x 25 meters each arm

Metcon

Tamberi (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs)
12 Box Jump-Overs (24″/20″)
FITNESS:

Complete as many rounds and reps as possible in 8 minutes of:

10 Calories of Assault Bike (or Rowing)

20 Russian Kettlebell Swings