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)

Three Sets of:

Assault Bike x 30 seconds

Static Hang x 30 seconds

Banded Good Mornings x 30 seconds

Rest 30 seconds

Strength/Skill

Deadlift (5 X 8,6,4,2,2)

PERFORMANCE:

Every 2 minutes, for 10 minutes (5 sets) of:

Deadlift

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 2 reps @ 80%

*Set 5 – 2 reps @ 85%

FITNESS:

Five sets of:

Barbell Hip Thrusts x 5 reps @ 20X1

(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)

Rest 60 seconds

Band-Resisted Face Pulls x 15 reps @ 21X1

Rest 60 seconds

Metcon

Metcon (No Measure)

Every minute, on the minute, for 20 minutes (5 sets):

Station 1 – 30 Single Kettlebell Deadlifts

Station 2 – 30 Jumping Lunges

Station 3 – 30 Band Pull-Aparts

Station 4 – 30 seconds of Prone Plank Hold