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SATURDAY, 10/30/21

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)

EMPTY BARBELL

5 Slow Good Mornings

5 Slow Stiff Legged Deadlifts

5 Deadlifts

LIGHT-WEIGHT

9 Deadlifts

-Bar moves over the middle of the foot -Athletes set up with bar right over the middle of the feet

MODERATE WEIGHT

9 Deadlifts

-Bar moves over the middle of the foot -Athletes set up with bar right over the middle of the feet

WORKOUT WEIGHT

9 Deadlifts

-Bar moves over the middle of the foot -Athletes set up with bar right over the middle of the feet

SPECIFIC WARM UP [12:00 – 16:00]

PRACTICE ROUND

100 Meter + Run 1 Deadlift

200 Meter + Run 2 Deadlifts

300 Meter + Run 3 Deadlifts

Metcon

Metcon (9 Rounds for time)

200 Meter Run + 3 Deadlifts (225-155/155-105)

[On the 2]:

400 Meter Run + 6 Deadlifts (225-155/155-105)

[On the 6]:

600 Meter Run + 9 Deadlifts (225-155/155-105)

[On the 12]:

200 Meter Run + 3 Deadlifts (225-155/155-105)

[On the 14]:

400 Meter Run + 6 Deadlifts (225-155/155-105)

[On the 18]:

600 Meter Run + 9 Deadlifts (225-155/155-105)

[On the 24]:

200 Meter Run + 3 Deadlifts (225-155/155-105)

[On the 26]:

400 Meter Run + 6 Deadlifts (225-155/155-105)

[On the 30]:

600 Meter Run + 9 Deadlifts (225-155/155-105)

[Cap at 36:00]

*Record Time For Each Round

*Score Is Sum Total Time of All 9 Rounds

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