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)

Band Distracted Hip Flexor Stretch x 45 seconds per side

(while in this position, bring your arms overhead and reach back for a few pulses)

Against a running clock…

Leg Reach x 16 reps (8 per leg)

Banded Triceps Stretch x 45 seconds per side

Bent-Over DB Reverse Flies x 20 reps (use very light weight)

When the running clock reaches 5:00…

Two sets (w/ nasal breathing only) of:

Bird Dogs x 45-60 seconds

Kettlebell Sumo Deadlifts x 10-15 reps (light)

Row or Assault Bike x 45-60 seconds

Goblet Hold Thrusters x 10 reps

Rest 60 seconds

Weightlifting

Deadlift (5X1)

Every 3 minutes, for 15 minutes (5 sets) of:

Deadlift x 1 rep @ 90% of 1-RM

FITNESS:

Every 90 seconds, for 18 minutes (4 sets) of:

Station 1 – Dumbbell Death March x 12 reps @ 3011

Station 2 – Barbell Hip Thrusts x 12 reps @ 20X1

Station 3 – Side Plank Hold x 30 seconds each side

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 16 minutes of:

8 Single-Arm Kettlebell Deadlifts (24/16 kg – left arm)

8 Single-Arm Kettlebell Swings (24/16 kg – left arm)

16 Overhead Walking Lunges (24/16 kg – left arm)

8 Single-Arm Kettlebell Deadlifts (24/16 kg – right arm)

8 Single-Arm Kettlebell Swings (24/16 kg – right arm)

16 Overhead Walking Lunges (24/16 kg – right arm)

FITNESS:

Complete as many rounds and reps as possible in 16 minutes of:

8 Single-Arm Kettlebell or Dumbbell Deadlifts (left arm)

8 Single-Arm Kettlebell Swings or Dumbbell Snatches (left arm)

16 Overhead Walking Lunges (left arm)

8 Single-Arm Kettlebell or Dumbbell Deadlifts (right arm)

8 Single-Arm Kettlebell Swings or Dumbbell Snatches (right arm)

16 Overhead Walking Lunges (right arm)