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
Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Row Sprint Start x 10 pulls
Deadlift (5 X 2)
PERFORMANCE:
Every 3 minutes, for 15 minutes (5 sets):
Deadlift x 2 reps @ 85-90%
FITNESS:
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Left)
Station 2 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Right)
Station 3 – 12 Seated Band-Resisted Rows** @ 2111
Station 4 – 45-60 seconds of L-Sit Holds (accumulate the time)
*You may perform this with a farmer’s handle, a heavy kettlebell or dumbbell, or a barbell. Perform the deadlift with your arm in the center of your body, and the carry with your arm at your side.
**Tie a band to a post approximately 12 inches off the ground, take a seated positon on the ground and focus on pulling your shoulder blades down and in to the spine throughout the pull.
Metcon
Metcon (6 Rounds for reps)
Three sets for max calories of:
45 seconds of Assault Bike
Rest 75 seconds
45 seconds of Rowing
Rest 75 seconds
45 seconds of Front-Leaning Rest on Rings
Rest 75 seconds