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)

Three sets of:

5-8 Prone Walkouts

10-15 Banded Bent-Over Seasaw Rows

45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)

Rest as needed

Row for 3 minutes. Every 30 seconds, sprint for 5-7 strokes then resume your regular pace.

Weightlifting

Deadlift (1X5, 1X3, 1X1, 1X5, 1X3, 1X1)

Deadlift:

*Set 1 – 5 reps

*Set 2 – 3 reps

*Set 3 – 1 reps

*Set 4 – 5 reps

*Set 5 – 3 reps

*Set 6 – 1 reps

(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)

During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

FITNESS:

Four sets of:

Deadlift x 6-8 reps @ 20X1

Rest 45 seconds

Single Arm Press x 6-8 reps each arm

Rest 45 seconds

Dumbbell Alternating Reverse Lunges x 10 reps each leg

Rest 45 seconds

Metcon

Metcon (Time)

Three rounds for time of:

10 Toes to Bar

20 Box Jumps

400 Meter Run

FITNESS:

Three rounds for time of:

10 Dumbbell Box Step-Overs

10 Toes to Bar or 20 V-Ups

400 Meter Run