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:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Pass Thrus in a Squat
60 Seconds Assault Bike
30 Seconds Banded Good Mornings
30 Seconds Banded Glute Bridges
Followed byโฆ
60 Seconds Russian Kettlebell Swings (light)
Weightlifting
Deadlift (8X3)
Eight sets of:
Deadlift x 3 reps @ 85% of 1-RM Deadlift
Rest as needed
FITNESS:
Every 90 seconds, for 24 minutes (4 sets):
Station 1 โ Band Distracted Kettlebell Sumo Deadlift x 15 reps @ 20X1
(anchor the band and loop it around hip crease in the hinge โ focus on driving hips forward powerfully)
Station 2 โ Banded Prone Lying Hamstring Curls x 20-25 reps @ 20X0
Station 3 โ Cobra Peel-Offs (https://www.youtube.com/watch?v=RGYktMlcXgA) x 5-6 reps (hold for 10-12 seconds)
Station 4 โ Prone Plank Hold x 45-60 seconds
Metcon
Metcon (4 Rounds for time)
Every 4 minutes, for 16 minutes (4 sets) for times:
Row 500 Meters