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)
Banded Hamstring Pulse x 30 seconds per side
Bird Dogs x 10 reps per side
Two sets of:
Sumo Kettlebell Deadlift x 10 reps
Leg Reach x 10 reps
Hand Plank Cross Knees to Elbows x 30 seconds
Four sets (alternate sides to complete 2 sets of each):
Kettlebell Windmill x 5
Bottoms Up Kettlebell Carry x 40 yards
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 @ 80%
Every 90 seconds for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 65%
Reset the barbell every time on the floor…do
not perform these touch and go.
Push Press (3X3-5)
Overhead Progressions
Three sets of:
Push-Press x 3-5 reps
Rest as needed
Please work on cycling the barbell but keeping the push-press movement standard.
Metcon
Metcon (Time)
Three rounds for time of:
20/15 Calories of Assault Bike
50 Double-Unders
20 Alternating Dumbbell Snatches (35/20 lbs)
Accessory Work
Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed