CrossFit Odyssey – CrossFit

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Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA At-Home Workouts – SUB LUNGES, BURPEES for 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)

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%

Rest as needed

FITNESS:

Every 90 seconds, for 12 minutes (2 sets):

Station 1 – 60 seconds of Kettlebell Sumo Stiff-Legged Deadlifts @ 1010

Station 2 – 60 seconds of Prone Banded Hamstring Curls @ 2010

Station 3 – 60 seconds of Supine Ring Rows @ 2111

Station 4 – 60 seconds of Ab-Wheel Roll-Outs @ 3011

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
FITNESS:

Five rounds for time of:

12 Dumbbell Deadlifts (touch one head of DB to ground)

9 Dumbbell Front Squats

6 Dumbbell Push Press

Compare results to December 10, 2020.