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)

Thoracic Twists x 30 seconds

Banded Hamstring Pulses x 30 seconds per side

Cat and Cow Pose x 10 holds

Two sets of:

60 Seconds Row

30 Seconds Reach Thrus

30 Seconds Pass Thrus in a Squat

60 Seconds Assault Bike

30 Seconds Banded Good Mornings

30 Seconds Banded Glute Bridges

60 Seconds Russian Kettlebell Swings (light)

Weightlifting

Deadlift (2X5, 6X3)

Deadlift Progressions

Every 2 minutes, for 10 minutes (5 sets) of:

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 2 reps @ 80%

*Set 5 – 2 reps @ 85%

Every 90 seconds for 9 minutes (6 sets):

Speed Deadlift x 3 reps @ 70%

Reset the barbell every time on the floor…do not perform these touch and go.

Metcon

Metcon (Time)

Five Rounds for time:

25 Calorie Row

16 Chin-Over-The-Bar Pull-Ups

9 Strict Handstand Push-Ups to 0″”- 5″ riser

Time Cap: 16:00. If you don’t make the time cap then please add 1 second to your time for every rep not completed.

Accessory Work

Three sets of:

Banded Lateral Raises x 15 reps per side

Rest 60 seconds

Feet Elevated Glute Bridge x 10-12 reps (hold a DB on the hips if you’d like to make these weighted)

Rest 50 seconds