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:
50-foot Kettlebell Suitcase Carry, left
50-foot Kettlebell Suitcase Carry, right
Dead Bug x 30 seconds
Two sets of:
Single-Kettlebell Sumo Deadlift x 12-20 reps
Kettlebell Romanian Deadlift x 6-8 reps @ 3111 tempo
Weightlifting
Deadlift (3X8)
Three sets of:
Deadlift With Eccentric Pause x 8 reps @ 55-65% of 1-RM Deadlift
Rest as needed
*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control – adjust the loads as needed to maintain that focus.
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 November 1, 2021.
Accessory Work
Four rounds for time of:
20 Banded Biceps Curls
30 Banded Overhead Tricep Extensions