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:

5-8 Prone Walkouts

10-15 Banded Bent-Over Seasaw Rows

45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)

Rest as needed

Row for 3 minutes. Every 30 seconds, sprint for 5-7 strokes then resume your regular pace.

Weightlifting

Deadlift (4 X 5)

Four sets of:

Deadlift x 5 reps @ 70% of 1-RM Deadlift

(open your hands and reset at the bottom of every rep)

Rest as needed

FITNESS:

Every 90 seconds, for 18 minutes (3 sets):

Station 1 – Banded Leg Curls x 20 reps @ 1010

Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010

Station 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps @ 2111

Station 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps @ 2111

Metcon

Metcon (Time)

For time:

1000 Meter Row

30 Power Cleans (135/95 lbs)

15 Bar Muscle-Ups
FITNESS:

For time:

500 Meter Row

15 Strict Pull-Ups

60 Russian Kettlebell Swings

15 Strict Pull-Ups

500 Meter Row