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

Strength/Skill

Warm-up (No Measure)

performance:

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

Deadlift

*Set 1 – 8 reps @ 50% of 1-RM Deadlift

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Sets 4-6 – 2 reps @ 80%

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 Ladder ( minimum 12 min amrap) (AMRAP – Reps)

YOUR CHOICE:

DT Ladder ( minimum 12 min amrap)

Every 4 minutes, complete 3 rounds of the following:

12 Deadlifts

9 Hang Power Cleans

6 Shoulder-to-Overhead

*If you complete the three rounds at a given weight within the 4min window, increase the weight to the next load, add another 4:00 to your time-cap, and immediately begin on the next three rounds.

Round 1 – 95, 65lb

Round 2 – 135, 95lb

Round 3 – 155, 105lb

Round 4 – 185, 130lb

Round 5 – 205, 145lb – *AMRAP with remaining time

FITNESS:

Five rounds for time of:

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

9 Dumbbell Front Squats

6 Dumbbell Push Press