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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Three sets of:
Assault Bike x 60 seconds
Kettlebell Suitcase Deadlift x 5
Kettlebell Suitcase Carry x 50 feet
Kettlebell Side Bend x 15
(Perform entire complex on right side, then switch sides before getting back on the bike for set two)
Weightlifting
Deadlift (6 X 2)
Every 2:30, for 15 minutes (6 sets) of:
Deadlift x 2 reps @ 88-92% of 1-RM
FITNESS:
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1 – Barbell Hip Thrust x 10 reps @ 2112
Station 2 – Nordic Curls x 8 reps @ 3011
(use band assistance if needed in order to keep the hips fully extended throughout the movement)
Station 3 – Strict Hanging Knee Raises x 10 reps @ 2121
Metcon
Metcon (3 Rounds for reps)
PERFORMANCE:
Against a 3-minute running clock…
30/22 Calories of Assault Bike
Max Reps of Double-Unders
Rest 3 minutes, and repeat for a total of 3 sets. Note the total number of double-unders completed in each set, and then sum them for your total score
FITNESS:
Against a 3-minute running clock…
30/22 Calories of Assault Bike
Max Reps of Lateral Box or Parallette Jump-Overs
Rest 3 minutes, and repeat for a total of 3 sets. Note total number of jump-overs completed in each set, and then sum them for your total score.
Accessory Work
Every minute, on the minute, for 10 minuts (5 set) of:
Station 1: Supinated Grip Strict Pull-Up x 3 reps
Station 2: Dumbbell Incline Bench Press x 6-8 reps