CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats
.

Row x 3-5 minutes, nasal breathing only

Three sets of:

Glute Bridge Walkout x 5 reps

Kettlebell Romanian Deadlift x 7 reps @ 3011 tempo

Kettlebell Swing x 9 reps

Strength & Skill

Hinging Progression | Performance & Fitness

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)

Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)

Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1 (aim for around 70-80% of your 1-RM Deadlift)

Station 4 – Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

3 Bar Muscle-Ups or

6 Strict Pull-Ups

6 Dumbbell Hang Power Cleans (55/35 lb DBs)

12 Alternating Reverse Lunges (55/35 lb DBs)