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)

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Two sets of:

Suitcase + Waiter’s Carry x 50 feet per arm (Hold a heavy kettlebell by your side, and a lighter Kettlebell overhead)

Kettlebell Sumo Deadlift x 15-20 reps (use heavier kettlebell for these)

Three sets of:

“Depth Drop Series”

Depth Drop x 1

Depth Drop + Max Height Jump x 2

Depth Drop + Broad Jump x 3

Weightlifting

Deadlift (6X3)

Every 90 seconds for 9 minutes (6 sets):

Speed Deadlift x 3 reps @ 65% or 1-RM

FITNESS:

Every 90 seconds, for 12 minutes (4 sets):

Station 1 – Banded Good Mornings x 12-15 @ 30X1

Station 2 – Supine Ring Rows x 12-15 reps @ 21X

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 24 minutes of:

25 Double Kettlebell Deadlifts (24/16 kg)

50-Foot Front-Racked Kettlebell Walking Lunges (24/16 kg)

100-Foot Double Kettlebell Overhead Carry (24/16 kg)

150-Foot Double Kettlebell Farmer’s Carry (24/16 kg)

If you don’t have a training partner for this session, use a 1:1 Work:Rest ratio – resting the length of time it took you to complete the preceding round.

Accessory Work

Three sets of:

Glute Ham Raise x 8-10 reps

Rest as needed

If you need assistance then try Band Assisted Glute Ham Raises