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)

Hamstring Pulse with Softball x 60 seconds per side

Bird Dog x 10 reps per side

Cat/Cows x 10 reps

Leg Reach x 10 reps total

Three rounds with a medicine ball:

Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)

Turkish Get-Ups x 2 reps each side

Stiff-Leg Deadlifts x 10 reps

Ball Slams x 10 reps

Weightlifting

Deadlift (1X8, 1X6, 1X4, 1X2, 8X3)

Deadlift Progressions

Every 2 minutes, for 8 minutes (4 sets) of:

Deadlift

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 2 reps @ 75%

Reset the barbell every time on the floor…do

not perform these touch and go.

Metcon

Metcon (Time)

Five rounds for time of:

400 Meter Run

3 Rope Climbs

Accessory Work

Three sets of:

Glute-Ham Raises x 6-8 reps @ 3011

Rest as needed

Floor Slides x 15 reps

Rest as needed