CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Thoracic Iso Holds

12-Minute Mobility for Hip Hinge Day

Strength/Skill

Deadlift (6 x 6)

Every 2 minutes, for 12 minutes (6 sets):

Deadlift x 6 reps @ 65-70%

FITNESS:

Every 2 minutes, for 12 minutes (3 sets of each):

Station 1 – 8 Deadlifts or Double Kettlebell Deadlifts @ 3111

Station 2 – 24 Walking Lunges with Farmer’s Carry

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 16 minutes of:

8 Single-Arm Kettlebell Deadlifts (24/16 kg – left arm)

8 Single-Arm Kettlebell Swings (24/16 kg – left arm)

16 Overhead Walking Lunges (24/16 kg – left arm)

8 Single-Arm Kettlebell Deadlifts (24/16 kg – right arm)

8 Single-Arm Kettlebell Swings (24/16 kg – right arm)

16 Overhead Walking Lunges (24/16 kg – right arm)

FITNESS:

Complete as many rounds and reps as possible in 16 minutes of:

8 Single-Arm Kettlebell or Dumbbell Deadlifts (left arm)

8 Single-Arm Kettlebell Swings or Dumbbell Snatches (left arm)

16 Overhead Walking Lunges (left arm)

8 Single-Arm Kettlebell or Dumbbell Deadlifts (right arm)

8 Single-Arm Kettlebell Swings or Dumbbell Snatches (right arm)

16 Overhead Walking Lunges (right arm)