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
Cat / Cow x :30
Alternating Bird Dog x :30
Dead Bug x :30
Ladder Crawl x :30
2 Rounds:
Goatbag Swings x 15
Death March x 50 Feet
Single Arm Deadlift x 8 / Arm
With an Empty Barbell or Very Light Warm-up weight:
Review Stance, Grip and Position for Deadlift (2:00)
Dimmel Deadlift x 10
Deadlift with :02 Pause at Knee x 5
Deadlift x 5
Weightlifting
Deadlift (1×1)
Take 25-30 minutes to build to today’s 1-RM Deadlift
A training 1-RM is the weight you can move successfully without mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
FITNESS: Hinge Strength Sets
Three sets, of:
Barbell Hip Thrusts x 8-10 reps @ 21X1
Rest 30-45 seconds
Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps @ 1010
Rest 30-45 seconds
Farmer’s Carry x 100 Meters
Rest 30-45 seconds
Prone Plank x 60 seconds
Rest 30-45 seconds
Metcon
8 Minute AMRAP (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders
20 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg KBs)
10 Push-Ups @ 10X1
FITNESS:
Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders OR 30 Lateral Parallette Jumps
20 Walking Lunges with Kettlebell Farmer’s Carry
10 Push-Ups