CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Thoracic Iso Holds

12-Minute Mobility for Hip Hinge Day

Strength/Skill

Deadlift (1X8, 1X6, 1X4, 1X3, 2X2)

PERFORMANCE:

Every 2 minutes, for 12 minutes (6 sets) of:

Deadlift

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 3 reps @ 75%

*Set 5 – 2 reps @ 80%

*Set 6 – 2 reps @ 85%

FITNESS:

Every 90 seconds, for 12 minutes (2 sets):

Station 1 – 60 seconds of Kettlebell Sumo Stiff-Legged Deadlifts @ 1010

Station 2 – 60 seconds of Prone Banded Hamstring Curls @ 2010

Station 3 – 60 seconds of Ab-Wheel Roll-Outs @ 3011

Station 4 – 60 seconds of Reverse Snow Angels

Metcon

Metcon (3 Rounds for time)

PERFORMANCE:

Every 6 minutes, for 18 minutes (3 sets) for times:

30/20 Calories of Rowing

20 Chest-to-Bar Pull-Ups

30 Walking Lunges with DB/KB Farmer’s Carry (24/16 kg)

FITNESS:

Every 6 minutes, for 18 minutes (3 sets) for times:

30/20 Calories of Rowing

10 Strict Pull-Ups

30 Walking Lunges with DB/KB Farmer’s Carry

Please note times for each set, and any observations as to why your times differed. For example, if you tripped the rope and that negatively impacted your time, or if you made a decision to focus on quicker transitions and that helped you speed up, etc….