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