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)
.
Run x 800m with nasal breathing only for first 400m
Two sets of:
Bodyweight Bulgarian Split Squat x 10 reps + 10-second hold in bottom position per side
Deadbug x 30 seconds
Weightlifting
Deadlift (1×10)
PERFORMANCE:
Take 10 minutes to warm up your deadlift to 275/185 OR about 70% of your 1rm. You should be able to complete 10 unbroken.
FITNESS:
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total
Metcon
Metcon (Time)
PERFORMANCE:
Four rounds for time of:
400 Meter Run
10 Deadlifts (275/185 lbs)
15 Toes to Bar
FITNESS:
Four rounds for time of:
400 Meter Run
15 Kettlebell Swings
15 V-Ups
Accessory Work
Tabat jump rope