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)

.

KB Ankle Pulse x 30 seconds per side

Wall Slides x 5 reps (slow and controlled)

Warm-up Deadlift

Weightlifting

Deadlift (20X1)

Every 45 seconds, for 15 minutes (20 reps):

1 Deadlift @ 70-75%

*The focus is concentric speed on all of these lifts!

Metcon

Metcon (3 Rounds for reps)

Complete as many rounds and reps possible in 7 minutes of:

50/35 Calorie Row or BikeErg

50/35 Calorie Assault/Echo

30 Weighted Sit-Ups with a 20/14 lbs medball

Rest 3 minutes, followed by…

Complete as many rounds and reps possible in 7 minutes of:

30/20 Calorie Row or BikeErg

30/20 Calorie SkiErg or Assault/Echo

30 Toes to Rings or Toes to Bar or knees to Elbows

Rest 3 minutes, followed by…

Complete as many rounds and reps possible in 7 minutes of:

15/10 Calorie Row

15/10 Calorie SkiErg or Assault/Echo

15 Toes to Bar

*10 Calories = 1 rep