CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats

Warm-up (No Measure)

Two sets of:

60 Seconds Row

30 Seconds Reach Thrus

30 Seconds Skydivers

60 Seconds Assault Bike

30 Seconds Banded Good Mornings

30 Seconds Banded Glute Bridges

THEN …

60 Seconds Russian Kettlebell Swings (light)

Weightlifting

Deadlift (1X15, 1X12, 1X10)

Deadlift

Set 1: 15 Reps @ 50-55%

Rest 2 minutes

Set 2: 12 Reps @ 60-65%

Rest 90 seconds

Set 3: 10 Reps @ 70-75%

Metcon

Metcon (2 Rounds for time)

Four rounds for time:

400 Meter Run

5 Wall walks

Rest 5 minutes, and then…

Four rounds for time:

300/250 Meter Row

50′ Front Rack Dumbbell Walking Lunge (50/35 lbs)

Accessory Work

Three sets of:

Banded Face Pulls x 15 reps

Rest 30 seconds

GHD Sit-Ups x 10-15 reps

Rest 30 seconds