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
Complete 3 Rounds with 1:00 at each station:
Station 1: Banded Lateral Walk
Station 2: Banded Glute Bridge x 15 Reps + :30 Hold
Station 3: Staggered Band Reciprocal Row
Warm-up
Complete 3 Rounds with 1:00 at each station:
Station 1: Banded Lateral Walk
Station 2: Banded Glute Bridge x 15 Reps + :30 Hold
Station 3: Staggered Band Reciprocal Row
Review Row Technique!!
With an Empty Barbell:
Good Morning x 10
Deadlift x 10
Then… Complete 3 sets of 8 warm-up deadlifts working up to working weight
Metcon
The Back 40 (Time)
PERFORMANCE:
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
Goal < 9:00
Time Cap: 12:00
Accessory Work
Posterior Chain Accessory Sets (3 Rounds for weight)
Two or Three sets of:
Barbell Hip Thrusts x 8 reps @ 2112
immediately followed by…
Barbell Hip Thrust Iso-Hold x 15-30 seconds
Rest 2 minutes
(Hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)