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)

3 sets 30 seconds each of:

1 arm arm plank (r/l)

1 leg elbow plank (r/l)

side plank (r/l)

stretch body hold

30x straight body crunches

Metcon

Metcon (No Measure)

Spend 10 minutes building to your deadlift weight

Every minute, on the minute, for 30 minutes (6 sets) of:

Minute 1 – 8 Deadlifts @ 70% of 1-RM

Minute 2 – 16 Walking Lunges with Farmer’s Carry (32/24 kg KBs)

Minute 3 – 6 Bar Muscle-Ups

Minute 4 – 12 Parallette Shoot Throughs

Minute 5 – 40 Seconds of Prone Plank

FITNESS:

Spend 5-7 minutes building to a heavy set of 5 Kettlebell swings.

Every minute, on the minute, for 30 minutes (6 sets) of:

Minute 1 – 8 Deadlifts or Double Kettlebell Deadlifts

Minute 2 – 16 Walking Lunges with Farmer’s Carry

Minute 3 – 8 Ab-Wheel Rollouts @ 2121

Minute 4 – 12 Parallette Shoot Throughs

Minute 5 – 40 Seconds of Prone Plank