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:

Banded Good Mornings x 20 reps

Reverse Snow Angels x 10 reps

Row Sprint Start x 10 pulls

Weightlifting

Deadlift (1×3)

Take 12-15 minutes and build to a heavy, but not necessarily 3-RM, Deadlift

FITNESS:

Three sets of:

Suitcase Deadlift (Left) x 6 reps @ 2111

immediately followed by…

100-Foot Suitcase Carry (Left)

Rest 60 seconds

Suitcase Deadlift (Right) x 6 reps @ 2111

immediately followed by…

100-Foot Suitcase Carry (Right)

Rest 60 seconds

Metcon

Metcon (Weight)

Every minute, on the minute, for 15 minutes:

30 Double-Unders

3 Deadlifts

Load should be challenging, but without sacrificing sound mechanics. Don’t exceed 70% of today’s 3-RM.

FITNESS:

Every minute, on the minute, for 15 minutes:

10 Lateral Jumps Over Parallette

10 Heavy Russian Kettlebell Swings