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)

“Bird Dogs x 10 reps each side

Dead Bugs x 20 reps

Banded Good Mornings x 15 reps

Banded Clam Shells x 10 reps + 5 second hold to finish

Banded Fire Hydrants x 10 reps + 5 second hold to finish

Weightlifting

Deadlift (20 x 1)

Every 30 seconds for 10 minutes (20 sets):

Deadlift from 4″ Deficit x 1 rep @ 65%

Put tension into the bar and then stand with the bar as quickly as you can. This should not feel terribly heavy. You will get stronger by moving fast.

Pulp Fiction Part 1 (2 Rounds for time)

Complete rounds of 9, 6 & 3 reps for time of:

Power Clean (135/95 lbs.)

Burpee Pull-Up

At the 8 minute mark. . .

For time:

12 Front Squats (135/95 lbs.)

6/4 Ring Muscle-Ups or 9 Chest to Bar Pull ups
Continue with Pulp Fiction Part 2

Pulp Fiction Part 2 (AMRAP – Rounds and Reps)

At the 16 minute mark. . .

Complete as many rounds and reps as possible in 6 minutes of:

6 Ground to Overhead (135/95 lbs.)

6 Burpees

3 Bar Muscle-Ups

Or 6 Burpee Pull ups