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 (5X3)

Deadlift Progressions

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

Deadlift x 3 reps @ 70-75%

Metcon

Metcon (3 Rounds for time)

Three sets for time of:

Run 400 meters or Row 500 meters

30 Deadlifts (155-125/105-85 lbs)

20 Chest-to-Bar or chin over Pull-Ups

10 Shoulder to Overhead (155-125/105-85 lbs)

Run 400 meters or Row 500 meters

Rest 3 minutes

Adjust to lighter weights or chin over for fitness!

Accessory Work

Strength Accessory Finisher

Three sets of:

10 Stationary Dips (add weight if you’d like)

50-Foot Suitecase Carry

20 GHD Weighted Hip Extensions

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

Rest 2 minutes