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)
Three sets of:
5-8 Prone Walkouts
10-15 Banded Bent-Over Seasaw Rows
45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)
Rest as needed
Row for 3 minutes. Every 30 seconds, sprint for 5-7 strokes then resume your regular pace.
Weightlifting
Deadlift (8X3)
Every 90 seconds, for 12 minutes (8 sets):
Speed Deadlift x 3 reps @ 65% of 1-RM
Reset the barbell every time on the floor…do not perform these touch and go.
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 @ 21X1
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.