CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

12-Minute Mobility for Hip Hinge Day

Strength/Skill

Deadlift (1X8, 1X6X 1X4, 1X2, 1X4, 1X6)

PERFORMANCE:

Every 2 minutes, for 12 minutes (6 sets) of:

Deadlift

*Set 1 – 8 reps @ 50% of 1-RM

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 2 reps @ 80%

*Set 5 – 4 reps @ 75%

*Set 6 – 6 reps @ 65%

FITNESS:

Every 90 seconds, for 18 minutes (4 sets):

Station 1 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111

Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010

Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

Metcon

Metcon (Time)

PERFORMANCE:

For time:

100 Double-Unders

75 Single-Kettlebell Deadlifts (32/24 – or heavier if you have it)

50 Walking Lunges with DB/KB Farmer’s Carry (55/35 lbs)

25 Dumbbell Box Step-Overs (55/35 lbs to 24″/20″)

FITNESS:

For time:

400 Meter Run

75 Single-Kettlebell Deadlifts

50 Walking Lunges with DB/KB Farmer’s Carry

25 Dumbbell Box Step-Overs