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)

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For the following, you will use one heavy kettlebell and one lighter kettlebell.

Two sets of:

Suitcase + Waiter’s 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 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011

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

Station 3 – Strict Pull-Ups x 8-10 reps @ 2111

Station 4 – Bottom’s 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