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)
.
Two sets of:
Suitcase Deadlift x 8, right
Suitcase Carry x 50 feet, right
Kettlebell Side Bend x 12-20 per side
Two sets of:
Dead Bug x 30 seconds
Kettlebell Romanian Deadlift x 8 reps
Kettlebell Sumo Deadlift x 8
Weightlifting
Deadlift (3X(5+5))
Three sets of:
5 Deadlifts With Eccentric Pause* + 5 Deadlifts @ 55-65% of 1-RM Deadlift
Rest as needed
*Pause for 1-2 full seconds at the mid-patella as you lower the bar. Then let the barbell settle on the ground, open your palm, re-grip and perform the next lift. The focus should be on perfect position and control – adjust the loads as needed to maintain that focus. After completing the five reps with the pause, perform 5 deadlifts at a tempo of your choosing.
FITNESS:
Every 90 seconds, for 15 minutes (2 sets):
*Station 1 – Jefferson Curl x 5 reps @ 4442
*Station 2 – Nordic Curls x 8 reps @ 3011
(use band assistance if needed in order to keep the hips fully extended throughout the movement)
*Station 3 – Band-Resisted Prone Lying Leg Curls x 20 reps @ 20X0
*Station 4 – Frog Pumps x 30 reps @ 10X1
*Station 5 – Prone Plank Hold x 60 seconds
Metcon
Accessory Work
Tabata Double unders
Metcon (Time)
Three rounds for time:
750 Meter Row or Ski
20 Alternating Dumbbell Snatches (50/35 lbs)
10 Dumbbell Box Step-Overs (24″/20″; 50/35 lb DB)