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