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
.

Row x 500m

Bodyweight Walking Lunge x 20 steps

Assault Bike x 2 minutes

Dive Bomber Push-Up x 10 reps

Two sets of:

Kettlebell Waiter’s Carry x 50ft per arm

Kettlebell Goblet Hold Alternating Reverse Lunge x 10 reps

Metcon

The Back 40 (Time)

For time:

50/40 Calories of Rowing on Concept 2

40 Deadlifts (225/155 lbs)

50/40 Calories of Rowing on Concept 2
FITNESS:

For time:

50/40 Calories of Rowing on Concept 2

80 Kettlebell Swings

50/40 Calories of Rowing on Concept 2

Compare results to June 22, 2022

Strength & Skill

Hip Thrusts (3X8)

(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Three sets of:

Barbell Hip Thrusts x 8 reps @ 2112

immediately followed by…

Barbell Hip Thrust Iso-Hold x 15-30 seconds

(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)

Rest 2 minutes