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)
.
For the following, you will use one heavy kettlebell and one lighter kettlebell.
Two sets of:
Suitcase + Waiterโs Carry x 50 feet per side (heavy bell at your side, lighter bell held overhead)
Kettlebell Sumo Deadlift x 12-20 reps
Two sets of:
Jumping Chest-to-Bar Pull-up x 10
Kettlebell Swing x 15 reps
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 โ Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Station 2 โ Hollow Hold or Rocks x 45-60 seconds
Station 3 โ Strict Pull-Ups x 8-10 reps @ 2111
Station 4 โ Bottomโs Up Kettlebell Carry x 25 Meters each arm
Metcon
Metcon (Time)
For time:
800 Meter Run
50 Chest-to-Bar Pull-Ups
800 Meter Run
FITNESS:
800 Meter Run
60 Kettlebell Swings
800 Meter Run
Accessory Work
Tabata jump rope