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)
Two sets of:
Assault Bike x 60 seconds
Kettlebell Sumo Deadlift x 12-20 reps
Two sets of:
“Depth Drop Warm-up”
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3
Weightlifting
Deadlift (3X 6-8)
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Tall Box Jumps x 6 reps
(land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition)
Rest 3 minutes
FITNESS:
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Left)
Station 2 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Right)
Station 3 – 12 Seated Band-Resisted Rows** @ 2111
Station 4 – 45-60 seconds of L-Sit Holds (accumulate the time)
*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.
**Tie a band to a post approximately 12 inches off the ground, take a seated position on the ground and focus on pulling your shoulder blades down and into the spine throughout the pull.
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 10 minutes of:
15/10 Calories of Assault Bike
10 Power Cleans (95/65 lbs)
20 Front-Racked Alternating Reverse Lunges (95/65 lbs)
FITNESS:
Complete as many rounds and reps as possible in 10 minutes of:
15/10 Calories of Assault Bike
15 Kettlebell Swings
20 Goblet Hold Alternating Reverse Lunges
Accessory Work
tabata Jump rope