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)
Three sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over Seasaw Rows
45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)
Rest as needed
Row for 3 minutes. Every 30 seconds, sprint for 5-7 strokes then resume your regular pace.
Weightlifting
Deadlift (6 x 3)
Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts
FITNESS:
Three sets of:
Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Dumbbell Shoulder Press x 8-10 reps @ 20X1
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X1
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds
Metcon
Metcon (3 Rounds for reps)
Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possilbe of:
5 Burpess Over the Barbell
5 Ground to Overhead (135/95 lbs)
Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.
FITNESS:
Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possilbe of:
5 Burpees
10 Kettlebell Swings
Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.