CrossFit Odyssey – CrossFit
Warm-up
Joints/Tens (No Measure)
Joints
Ten of each:
pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats
Warm-up (No Measure)
Hip Internal Rotation Drills to Prepare You for Squatting
One set of:
Banded Dead Bug Iso Hold x 2 minutes
Banded Clamshell Hold x 1 minute per side
Fire Hydrant Iso Hold x 90 seconds per side
Two sets of:
Banded Monster Walks x 16 steps (forward)
Banded Monster Walks x 16 steps (backward)
Banded Lateral Walks x 16 steps each direction
Banded Air Squats x 15 reps @ 3111
Strength/Skill
Deadlift (1X5, 1X3, 1X1, 1X5, 1X3, 1X1)
PERFORMANCE:
Every 2 minutes, for 12 minutes (6 sets):
Dead Lift
*Set 1 – 5 reps @ 80%
*Set 2 – 3 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 5 reps @ 85%
*Set 5 – 3 reps @ 90%
*Set 6 – 1 rep @ 95%
Rest 2 minutes between sets.
FITNESS:
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dead Lift x 12 reps @ 20X1
Station 2 – Russian Kettlebell Swings x 30 reps
Station 3 – Single-Arm Dumbbell Row x 6 reps each @ 2111
Metcon
Metcon (Time)
PERFORMANCE:
Four rounds for time of:
21 Wall Ball Shots (20/14 lbs)
15 Toes to Bar
9 Strict Handstand Push-Ups
FITNESS:
Four rounds for time of:
21 Wall Ball Shots
15 Hanging Leg Raises or V-Ups
9 Strict Handstand Push-Ups or L-Seated DB Presses