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:

Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115

Med Ball Rotating Slams (Right) x 10 Reps

Rest as needed

Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115

Med Ball Rotating Slams (Left) x 10 Reps

Rest as needed

Metcon

The Running Dead (Time)

For time:

1600 Meter Run

50 Deadlifts (225/155 lbs)

50 Calories of Assault Bike

50 Dumbbell Box Step-Overs (55/35 lb DBs)

1600 Meter Run

Please note that this is a tester workout for our aspiring competitive athletes. If you are uncomfortable with any of these movements or loads, please substitute or replace them. For example, if you are uncomfortable with a barbell deadlift, consider a Double Kettlebell Sumo Deadlift, or 100 Russian Kettlebell Swings.

FITNESS:

For time:

1600 Meter Run

100 Double Kettlebell Sumo Deadlift

50 Calories of Assault Bike

50 Dumbbell Box Step-Overs

1600 Meter Run

*YOU MAY ALSO COMPLETE 2 ROUNDS – DIVIDING THE REPS IN HALF.

Accessory Work

Tabata single or double unders