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:

Kettlebell Suitcase Deadlift x 5, right side

Kettlebell Suitcase Carry x 50 feet, right side

Kettlebell Suitcase Deadlift x 5, left side

Kettlebell Suitcase Carry x 50 feet, left side

Kettlebell Sumo Deadlift x 12-20 reps

Two sets of:

“Depth Drop Series”

Depth Drop x1

Depth Drop + Max Height Jump x 2

Depth Drop + Broad Jump x 3

Strength/Skill

Four sets of:

Prone Lying Banded Hamstring Curls x 20 reps @ 10X0

immediately followed by…

Romanian Deadlift x 6 reps @ 4011

immediately followed by…

Box Jump x 6 reps

(jump as high and land as soft as possible; then step down)

Rest 2 minutes

Metcon

Metcon (Time)

For time:

1200 Meter Run

60 Pull-Ups

30 Dumbbell Box Step-Overs (20″ box; 50/35 lb DBs)

Accessory Work

Tabata jump rope