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)

.

.

Assault Bike x 60 seconds nasal breathing only @70-75% effort

Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort

Assault Bike x 60 seconds, inhale in and out through mouth @ 90-95% effort

Assault Bike x 60 seconds, inhale through nose, exhale through mouth @ 80-85% effort

Assault Bike x 60 seconds nasal breathing only @70-75% effort

*The intention of this warm-up is to get moving, while learning to use your breathing to ramp-up and ramp-down your intensity

Two sets of:

Heavy Dumbbell Suitcase Carry x 50 feet per side

Dumbbell Romanian Deadlift (hold the heads of the dumbbell) x 8-10 reps

Weightlifting

Deadlift (1×1)

Take 25-30 minutes to build to today’s 1-RM Deadlift

FITNESS:

Every 2 minutes, for 24 minutes (3 sets):

Station 1 – Barbell Hip Thrusts x 8-10 reps @ 21X1

Station 2 – Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps @ 1010

Station 3 – Farmer’s Carry x 100 Meters

Station 4 – Prone Plank x 60 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 8 minutes of:

8 Pull-Ups

8 Box Jumps (24″/20″; step down)

8 Alternating Dumbbell Snatches (50/35 lbs)
FITNESS:

Complete as many rounds and reps as possible in 8 minutes of:

4 Strict Pull-Ups

6 Dumbbell Box Step-Over

8 Alternating Dumbbell Snatches

Accessory Work

Three sets of:

Suitcase Carry x 100 Feet each arm

Rest as needed

Elbow Jacks x 30 seconds

Rest as needed