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 (No Measure)

Row x 3 minutes @ easy pace

and then …

Banded Glute Circuit

Two sets of:

Banded Lateral Walks x 10 reps each direction

Banded Good Mornings x 10 reps

Banded Fire Hydrants x 5 reps per side

Banded Clam Shells x 5 reps per side

Barbell Hip Thrust Prep:

Get stations set up and perform 5-7 reps with an empty barbell. Then lightly load for one more warm-up set before beginning the working sets.

Strength & Skill

Hip Thrusts (5×5)

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

Barbell Hip Thrusts x 5 reps @ 20X1

Rest 60 seconds

Band-Resisted Face Pulls x 15 reps @ 21X1

Rest 60 seconds

Metcon

10 Minute AMRAP (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-Unders

10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (55/35 lbs)

(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

FITNESS:

Complete as many rounds and reps as possible in 10 minutes of:

5 0 Single-Unders

10 Alternating Dumbbell Snatch + 2 Goblet Hold Alternating Reverse Lunges (35/20 lbs)

(1 repetition = DB Snatch, bring to chest, reverse lunge left, then reverse lunge right)

Goal Rounds: 4+