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)

Dynamic Range of Motion Series:

Inchworm Walk + Scap Push-Up + Press Up x 5 reps

Alternating Reverse Lunge with stretch x 10 reps

Alternating Lateral Lunge x 10 reps

Plank Walk x 20 seconds

Weightlifting

Deadlift (1X5, 1X3, 1X2, 3X1)

Deadlift Progressions

Every 3 minutes, for 18 minutes (6 sets) of:

Deadlift

*Set 1 – 5 reps @ 60%

*Set 2 – 3 reps @ 70%

*Set 3 – 2 reps @ 80%

*Set 4 – 1 rep @ 85-88%

*Set 5 – 1 rep @ 93-95%

*Set 6 – 1 rep @ 101+%

Metcon

Metcon (Time)

150 Double-Unders

100 Wall Ball Shots (20/10 lbs to 9′ target)

30 Handstand Push-Ups

Time Cap: 20:00

Accessory Work

Two sets of:

25 Banded Face Pulls

100-Foot Bottoms Up Kettlebell Carry (50-feet each arm)

25 GHD Hip Extensions

100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)

Rest 2 minutes