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CrossFit – Fri, Jun 7

CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats


5 Catcows

30 Seconds per side x Side Plank

15 Glute Bridges

“Christine” Prep

3:00 Row Technique Work

– One breath per stroke

– Minimize strokes per minute (22-28 depending on height)

5-10 Box Jumps with Step Down

Take 5:00 or so to build up to deadlift WOD weight


Christine (Time)

3 rounds for time of:

500-m row

12 bodyweight deadlifts

21 box jumps, 20-in. box
FITNESS: Christine ‘Lite’

Three rounds for time of:

500 Meter Row

12 Dumbbell Deadlifts (50/35 lbs)

21 Box Step-Ups

Goal Time: 15:00

Time Cap: 20:00

Strength & Skill

Three sets of:

Posted Single-Leg Deadlifts x 8-10 reps each @ 3011

Rest 60 seconds

Barbell Hip Thrusts x 6-8 reps @ 20X1

Rest 60 seconds

Prone Plank x 60 seconds

Rest 60 seconds

Hip Thrusts (3 x 6-8)

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

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