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
.

One set of:

Kettlebell Farmer’s Carry x 200m

Two sets of:

Kettlebell Side Bend x 10 reps per side

Kettlebell Suitcase Deadlift x 10 reps per side

Double Kettlebell Sumo Deadlift x 10 reps

Strength & Skill

Posterior Chain Accessory Progression | Performance & Fitness

Four sets of:

Barbell Hip Thrusts x 6 reps @ 20X1

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

Rest 90 seconds

Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111

Rest 90 seconds

Dead Run – PERFORMANCE (Time)

For time:
21 Deadlifts (205/145 lbs)
400 Meter Run
15 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run

Run & Swings | Fitness (Time)

Three rounds for time of:
400 Meter Run
30 Kettlebell Swings