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)

One set of:

Y’s, T’s & W’s x 10 reps

Three sets of:

Prone Plank Shoulder Taps x 15 reps

5 Scap Push-Ups + 5 Push-Ups with a 1 second hold at the bottom

5 Scap Pull-ups + 5 negative pull- ups with 3 sec descent

Skill Development Warm-Up

Every minute, on the minute, for 3 minutes (3 sets) of:

5 Half Pull-Ups

5 Baby Butterfly Pull-Ups

Weightlifting

Deadlift (1×8, 1×6, 1×4, 1×2, 1×2)

Deadlift

*Set 1 – 50% x 8 reps

*Set 2 – 60% x 6 reps

*Set 3 – 70% x 4 reps

*Set 4 – 80% x 2 reps

*Set 5 – 90% x 1-2 reps

Rest as needed

Metcon

Metcon (3 Rounds for time)

Every 9 minutes for 27 minutes complete (3 sets):

9 Deadlifts

20/15 Calorie Row

6 Deadlifts

20/15 Calorie Row

3 Deadlifts

20/15 Calorie Row

35-49: 275/185 lbs

50-54: 255/165 lbs

55+: 225/135 lbs