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
.

Assault Bike x 3 minutes

Two set of:

Walking Lunge x 20 steps

Side Plank x 20 seconds per side

Bottom Squat Hold w/Kettlebell x 20 seconds

Tempo Goblet Squat x 3 reps @ 30X1 tempo

Weightlifting

Hip Thrusts (4 x 8)

(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Four sets of:

Barbell Hip Thrusts x 8 reps @ 2112

immediately followed by…

Barbell Hip Thrust Iso-Hold x 15-30 seconds

(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)

Rest 2 minutes

Metcon

Metcon (Time)

For time:

100 Double-Unders

75 Single-Kettlebell Deadlifts (32/24 – or heavier if you have it)

50 Walking Lunges with DB/KB Farmer’s Carry (55/35 lbs)

25 Dumbbell Box Step-Overs (55/35 lbs to 24″/20″)