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)
12-Minute Mobility for Hip Hinge Day
Strength/Skill
FITNESS:
Four sets of:
Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Push-Ups x 15-20 reps @ 2011
Rest 45 seconds
PERFORMANCE:
Four sets of:
Deadlift x 4-6 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 10 reps
Rest 3 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
FITNESS:
Complete as many rounds and reps as possible in 10 minutes of:
10 Burpees
20 Single Kettlebell Deadlifts
100-Meter Run
PERFORMANCE:
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Deadlifts (225/155 lbs)
10 Burpees Over the Barbell