CrossFit Odyssey – CrossFit
Joints/Tens (No Measure)
Joints Ten of each:
Pushups,
Back Extensions (supermans),
Situps,
Air Squats,
Pull-ups,
Push Presses and
Overhead Squats
.
Warm-up
Two Rounds:
Supine Overhead Plate Lift x 10
Medicine Ball Hamstring Curls X 10
Med Ball Squeeze Marches x 20
Light DB Reverse Lunges x 20
Empty Barbell Barbell Hip Thrust x 10 @ 21X1
Rest :90
Warm-Up Weight #1 Barbell Hip Thrust x 6 @ 21X1
Strength & Skill
Posterior Chain Strength Sets (6 Rounds for weight)
Complete Three (3) Sets of:
Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Rest 30 Seconds
Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Rest 30 Seconds
Barbell Hip Thrusts x 6-7 reps @ 20X1
(staying with weight used last week – or around 80% of your 1-RM Deadlift)
Rest 30 Seconds
Reverse Snow Angels x 20 reps (slow and controlled)
Rest 30 Seconds
met
12 Minute AMRAP (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Hang Power Cleans (95/65 lbs)
12 Front-Racked Barbell Alternating Reverse Lunges (95/65 lbs)
Goal: 2-3 minutes per round. Target for members: 4-6 rounds.
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
3 Strict Pull-Ups
12 Kettlebell Swings
12 Alternating Reverse Lunges with Goblet Hold
Goal: 2-3 minutes per round. Target for members: 4-6 rounds.