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:

Assault Bike x 60 seconds

Kettlebell Sumo Deadlift x 12-20 reps

Two sets of:

“Depth Drop Warm-up”

Depth Drop x 1

Depth Drop + Max Height Jump x 2

Depth Drop + Broad Jump x 3

Weightlifting

Deadlift (4 X 3-5)

PERFORMANCE:

Four sets of:

Deadlift x 3-5 reps @ 20X1

Rest 20 seconds

Tall Box Jumps x 5 reps

(land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition)

Rest 3 minutes

FITNESS:

Three sets of:

Deadlift x 6-8 reps @ 20X1

Rest 45 seconds

Strict Toes to Bar x 8-10 reps

Rest 45 seconds

Box Jumps x 6-8 reps @ 15X1

(jump as high as possible and land softly on the top of a box; step down and wait 4-5 seconds and repeat; the goal is to emphasize the speed and height of the jump, so take your time recovering and resetting between reps)

Rest 45 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

15 Kettlebell Swings (24/16 kg)

5 Burpee Box Jump-Overs (24″/20″)