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 + Waiterโs 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
Reset the barbell every time on the floorโฆdo not perform these touch and go.
FITNESS:
Every 90 seconds, for 12 minutes (4 sets):
Station 1 โ Banded Good Mornings x 12-15 @ 30X1
Station 2 โ 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 Farmerโs Carry (24/16 kg)
If you donโt have a training partner for this session, use a 1:1 Work:Rest ratio โ 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