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