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:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Pass Thrus in a Squat
60 Seconds Rowing
30 Seconds Banded Good Mornings
30 Seconds Banded Glute Bridges
Followed by…
60 Seconds Russian Kettlebell Swings (light)
Weightlifting
Deadlift (4X10)
Four sets of:
Deadlifts x 10 reps @ 50% of 1-RM
Rest 2 minutes
Stand with the bar as fast as you can. Lower the bar to a deadstop and repeat for all reps.
FITNESS:
Three sets of:
Landmine Single-Leg Romanian Deadlifts x 6-8 reps each leg @ 3111
Rest 60 seconds
Seated Dumbbell Overhead Press x 8 reps @ 4112
Rest 60 seconds
Plank Shoulder Taps x 40 reps
Rest 60 seconds
Metcon
Metcon (6 Rounds for reps)
Against a 2-minute running clock…
250 Meter Row
Max Reps of Strict Handstand Push-Ups
Rest 60 seconds, and then…
Against a 2-minute running clock…
30/20 Calories of Assault Bike
Max Reps of Burpee Box Jump-Overs
Rest 60 seconds, and repeat for a total of three (3) sets – 18 minutes total.
FITNESS:
Against a 2-minute running clock…
250 Meter Row
Max Reps of Dumbbell Push Press
Rest 60 seconds, and then…
Against a 2-minute running clock…
20/15 Calories of Assault Bike
Max Reps of Burpee Box Jump-Overs
Rest 60 seconds, and repeat for a total of three (3) sets – 18 minutes total.