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:

Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115

Med Ball Rotating Slams (Right) x 10 Reps

Rest as needed

Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115

Med Ball Rotating Slams (Left) x 10 Reps

Rest as needed

Weightlifting

Deadlift (3 x 8)

Three sets of:

Deadlift x 8 reps @ 70% of 1-RM Deadlift

Rest as needed

Metcon

Metcon (No Measure)

Every minute, on the minute, for 20 minutes (5 sets):

Station 1 – 40 Double-Unders

Station 2 – 30 Kettlebell Sumo Deadlifts

Station 3 – 20 Toes to Bar

Station 4 – 10 Strict Handstand Push-Ups