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)

45-60 seconds banded hip openers each leg

45-60 seconds banded hamstring floss each leg

45-60 seconds banded lats each arm

2 sets 30 seconds each of:

1 arm plank

1 leg elbow plank

Side plank

stretch body hold

Then:

30 Straight body crunches

10 GHD Hip Extensions

10 cossack squats each side

Weightlifting

Deadlift (4×6)

Four sets of:

Deadlift x 6 reps @ 75% of 1-RM Deadlift

Rest as needed

FITNESS:

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

Station 1 – Romanian Deadlift x 8-10 reps @ 40X1

Station 2 – Dumbbell Alternating Reverse Lunges x 10 reps each leg

Station 3 – Jefferson Curl x 5 reps @ 4442

Station 4 – Banded Palloff Hold x 30 seconds each side

Metcon

The Devil’s Advocate (Time)

Three rounds for time of:

20/15 Calories of Assault Bike

10 Dumbbell Devil’s Presses (50/35 lbs)

FITNESS:

Three rounds for time of:

20/15 Calories of Assault Bike

25 Kettlebell Swings
*Compare results to March 05, 2021.