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

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)