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)
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk x 3 reps
Minute 2 – Hamstring Floss x 10 reps per leg
Minute 3 – “W” Holds x 5 @ 1515 tempo
Minute 4 – Rocking Box Bridges x 4-6 reps
Strength/Skill
Deadlift (5 X 4)
PERFORMANCE:
Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 4 reps @ 75-80%
FITNESS:
3 sets of: Suitcase Deadlift (Left) x 6 reps @ 2111
immediately followed by…
100-Foot Suitcase Carry (Left)
Rest 60 seconds
Suitcase Deadlift (Right) x 6 reps @ 2111
immediately followed by…
100-Foot Suitcase Carry (Right)
Rest 60 seconds
Metcon
Metcon (Time)
For time:
800 Meter Run
80-Foot Front-Racked Walking Lunges (24/16 kg KBs or DBs)
40 Front-Racked KB/DB Squats (24/16 kg KBs or DBs)
400 Meter Run
40-Foot Front-Racked Walking Lunges
20 Front-Racked KB/DB Squats
200 Meter Run
20-Foot Front-Racked Walking Lunges
10 Front-Racked KB/DB Squats