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

Warm-up (No Measure)

.

Three sets of:

5-8 Prone Walkouts

10-15 Banded Bent-Over Seasaw Rows

45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)

Rest as needed

Row for 3 minutes. Every 30 seconds, sprint for 5-7 strokes then resume your regular pace.

Weightlifting

Deadlift (6 X 4)

Every 3 minutes, for 18 minutes (6 sets):

Deadlift x 4 reps @ 80% of 1-RM Deadlift

FITNESS:

Three sets of:

Suitcase Deadlift (Left) x 6 reps @ 2111

immediately followed by…

100-Foot Suitcase Carry (Left)

Rest 60 seconds

Suitcase Deadlift (Right) x 6 reps @ 2111

immediately followed by…

100-Foot Suitcase Carry (Right)

Rest 60 seconds

Metcon

Metcon (4 Rounds for time)

Every 4 minutes, for 12 minutes (3 sets) for times:

500 Meter Row

16 Alternating Dumbbell Snatches (50/35 lbs)

16 Alternating Reverse Lunges with Dumbbell (50/35 lbs)

Athletes should be have at least 30 seconds of rest between sets; please adjust the rowing distance or number of repetitions accordingly.