CrossFit Odyssey – CrossFit

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Meeting ID: 621 002 4813

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)

Elephant March x 20 (slow and controlled)

Static Hang x 60-90 seconds

Banded Good Mornings x 10 reps @ 2011 tempo

Static Hang x 60-90 seconds

Banded Good Mornings x 20 reps quickly

Weightlifting

Deadlift (1×8, 1×6, 1×4, 2×2, 1×1)

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 @ 90%

*Set 6 – 1 rep @ 95%

Rest as needed

FITNESS:

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

Station 1 – Weighted Box Step-Ups (Left Leg) x 8 reps @ 2111

Station 2 – Weighted Box Step-Ups (Right Leg) x 8 reps @ 2111

Station 3 – Single-Arm Dumbbell Row x 8 reps each @ 2111

Station 4 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps

Metcon

Metcon (Time)

PERFORMANCE:

For time:

800 Meter Run

15 Thrusters (115/75 lbs)

15 Chest-to-Bar Pull-Ups

12 Thrusters

12 Chest-to-Bar Pull-Ups

9 Thrusters

9 Chest-to-Bar Pull-Ups

800 Meter Run

FITNESS:

For time:

800 Meter Run

15 Dumbbell Thrusters

15 Strict Pull-Ups

12 Dumbbell Thrusters

12 Strict Pull-Ups

9 Dumbbell Thrusters

9 Strict Pull-Ups

800 Meter Run