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)
.
For the following, you will use one heavy kettlebell and one lighter kettlebell.
Two sets of:
Suitcase + Waiter’s Carry x 50 feet per side (heavy bell at your side, lighter bell held overhead)
Kettlebell Sumo Deadlift x 12-20 reps
Two sets of:
Downward Dog Push-Up x 10 reps
Kettlebell Swing x 15 reps
Weightlifting
Deadlift (3X (3+3))
Three sets of:
3 Deadlifts With Eccentric Pause* + 3 Deadlifts @ 65-75% of 1-RM Deadlift
Rest as needed
*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control – adjust the loads as needed to maintain that focus. After completing the three reps with the pause, perform 3 deadlifts at a tempo of your choosing.
FITNESS:
Every minute, on the minute, for 15 minutes (3 sets) of:
Station 1 – 6 Single-Arm Deadlifts + 30-Meter Suitcase Carry* (Left)
Station 2 – 6 Single-Arm Deadlifts + 30-Meter Suitcase Carry* (Right)
Station 3 – 6-8 Banded Hamstring Curls @ 3111
Station 4 – L-Sit Hold x 15.15.15
(rest 5 seconds between 15-second holds)
Station 5 – Tempo Push-Ups x 10 reps @ 1111
*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.
Metcon
Metcon (5 Rounds for time)
Every 5 minutes, for 25 minutes (5 sets) for times:
24/18 Calories of Assault Bike
6 Devil’s Presses (50/35 lb DBs)
12 Walking Lunges with Dumbbell Farmer’s Carry (50/35 lb DBs)
Accessory Work
Three sets of:
8-10 Seated Dumbbell Presses
Rest 15 seconds
8-10 Dumbbell Bench Press
Rest 15 seconds
8-10 Gorilla Rows (each arm)
youtu.be/ctQYOmze2XQ
Rest 90 seconds