CrossFit Odyssey – CrossFit

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Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA At-Home Workouts – SUB LUNGES, BURPEES for Push Presses and Overhead Squats

Core #11 (No Measure)

3 sets of:

Ab Wheel Rollouts or Slideouts x 10/15/20 reps

Single Leg hip Bridge on Chairs (each leg) x 10/15/20 reps

Doggie Lateral Leg Lifts (each leg) x 10/15/20 reps

Hand Plank In & Outs w/ sliders x 10/15/20 reps

Supine Hamstring Curl w/sliders x 10/15/20 reps

Adductor Leg Lift (each leg) x 10/15/20 reps

Do not rest between sets

Warm-up (No Measure)

Static Hang x As Many Seconds as Possible

Two Sets:

Banded Good Mornings x 20 reps

Bird Dogs x 20 reps

Wall Climbs x 2-3

Three Rounds (not for “time” but without resting):

Burpee Broad Jumps x 3 (for max distance)

Reverse Run (back to your starting position)

Weightlifting

Deadlift (8X3)

Every 2 minutes, for 16 minutes (8 sets):

Deadlift x 3 reps @ 85% of 1-RM

FITNESS:

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011

Station 2 – Hollow Hold or Rocks x 45-60 seconds

Station 3 – Reverse Snow Angels x 60 seconds @ 2020

Station 4 – Bottom’s Up Kettlebell Carry x 25 Meters each arm

Metcon

Metcon (Time)

PERFORMANCE:

For time:

800 Meter Run

50 Chest-to-Bar Pull-Ups

800 Meter Run

Coaching Note: This effort should be performed within a 12-13 minute time cap. Please adjust the number of pull-ups such that it is an appropriate volume for you in the course of this workout. Be aware you might see strict pull-ups in tomorrow’s workout…If that is a factor for tomorrow’s benchmark performance, consider doing the Fitness version of this workout instead.
FITNESS:

For time:

800 Meter Run

60 Kettlebell Swings

800 Meter Run