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)
Banded Hamstring Floss x 60 seconds per side
Banded Scarecrow x 2-3 minutes
Glute activation
Deadlift (1×8, 1×6, 1×4, 3×3)
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 3 reps @ 75-80%
Rest as needed
Metcon
Metcon (4 Rounds for reps)
Against a 2:30 clock
1000/900 Meter Bike Erg or 500/450 Meter Row
(55+: 900/800 Meter Bike Erg or 450/400 Meter Row)
Max Deadlifts*
Rest 90 seconds and repeat for a total of FOUR sets.
Set 1: 185-135/135-95 lbs
Set 2: 225-155/155-105 lbs
Set 3: 255-185/165-115 lbs
Set 4: 275-225/185-135 lbs
*Weights are based off of CrossFit Games Open Event 14.3
Metcon (5 Rounds for reps)
Every 3 minutes for 15 minutes (5 sets):
18/13 Calorie Assault Bike
10 Double Dumbbell Squats (35/25lbs.)
7 Kipping Handstand Push-Ups to 2″ riser
Scaling Options for Kipping Handstand Push-Ups (choose one of the following):
Add a riser
1 Wall Walk for every 3 Kipping Handstand Push-Ups
Athlete Notes:
We want two different approaches to these two workouts. The first one is meant to be practicing good reps under fatigue. Do not concern too much with the amount of reps you do but the quality of those reps.
After you finish the deadlift workout then you can really hammer yourself with the triplet intervals. Play with the watts you put out on the bike and find areas to push so you can give yourself some time for the next two movements. If you know that you will quickly need to break your handstand push-ups into 3 sets or more then modify the deficit to something you can manage in two sets of less.