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)

Hamstring Pulse with Softball x 60 seconds per side

Bird Dog x 10 reps per side

Cat/Cows x 10 reps

Leg Reach x 10 reps total

Weightlifting

Deadlift (1×8, 1×6, 1×4, 1×2, 1×1)

Deadlift Progressions

Every 2 minutes, for 10 minutes (5 sets) of:

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 2 reps @ 80%

*Set 5 – 1 reps @ 90%

(no speed deadlifts today)

Metcon

Metcon (2 Rounds for time)

Two sets for times of:

15 Thrusters (75/55 lbs)

20 Chin-Over-the-Bar Pull-Ups

25 Bar Facing Burpees over the Barbell

20 Chin-Over-the-Bar Pull-Ups

15 Thrusters

Rest 5 minutes

Accessory Work

Three sets of:

Banded Glute Bridges x 30 reps

Rest 30 seconds

Dumbbell Reverse Flies x 15 reps

Rest 30 seconds