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
Four Sets (alternate sides to complete 2 sets on each side):
Kettlebell Windmill x 5
Waiter Carry x 25 yards
Single-Arm Kettlebell Deadlift x 5
Suitcase Carry x 25 yards
Single-Leg Kettlebell Deadlift x 5
Weightlifting
Deadlift (5X1)
PERFORMANCE:
Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 1 rep @ 90-95% of TRAINING 1-RM
A training 1-RM is the weight you can move successfully without mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
FITNESS:
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1 – Dumbbell Death March x 12 reps @ 3011
Station 2 – Barbell Hip Thrusts x 12 reps @ 20X1
Station 3 – Side Plank Hold x 30 seconds each side
OR
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps (24″/20″ – step down)
10 Toes to Bar
10 Alternating Reverse Lunges (50/35 lb DBs)
FITNESS:
Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps (step down)
10 Strict Knees to Elbows or Hanging Leg Raises
10 Alternating Reverse Lunges