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:
Dumbbell Suitcase Carry x 50 feet per arm (keep shoulders square, engage obliques)
Wall-sit with Dumbbell in Goblet Hold x 30 seconds
Frog Pumps with Dumbbell on Lap x 15
Weightlifting
Deadlift (3X10)
Three sets of:
Deadlift x 10 reps @ 21X1
Rest as needed
A good goal for loading would be 65-70% of your 1-RM Deadlift. Do not sacrifice good mechanics and proper posterior chain activation in favor of heavier loading.
FITNESS:
Four sets of:
Prone Lying Banded Hamstring Curls x 20 reps @ 10X0
immediately followed by…
Romanian Deadlift x 6 reps @ 4011
immediately followed by…
Box Jump x 6 reps
(jump as high and land as soft as possible; then step down)
Rest 2 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Pull-Ups
10 Walking Lunges with Farmer’s Carry (55/35 lbs)
100-Meter Farmer’s Carry (55/35 lbs)
Accessory Work
Ever 2 minutes, for 6 minutes:
20-30 Double-Unders OR 30 Second Double-Under Practice
10 Knees to Chest (set 1); 10 Knees to Elbows (set 2); 10 Toes-to-Bar (set 3)