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
.

General Rowing Warm-Up:

Arms-only rowing x 10 reps

Hips-only rowing x 10 reps

Legs-only rowing x 10 reps

right into…

Row x 30 seconds at 20 strokes per minute

Row x 30 seconds at 22 strokes per minute

Row x 30 seconds at 24 strokes per minute

Row x 30 seconds at 26 strokes per minute

Two sets of:

Glute Bridge Walk-Out x 5 reps

Seated Banded Row x 20 reps

Strength & Skill

Hinging Progression | Performance &. Fitness

Every 90 seconds, for 24 minutes (4 sets):

Station 1 – Barbell Hip Thrusts x 6-7 reps @ 20X1

(staying with weight used last week – or around 80% of your 1-RM Deadlift)

Station 2 – prone lying banded leg curls x 20-25 reps

Station 3 – Hollow Body Hold x 60 seconds

Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

Metcon

Pangolin (AMRAP – Reps)

For max reps:
4 Minutes of Dumbbell Burpee Box Step-Overs (50/35 lb DBs over 20″ box)
Rest 60 seconds, and then…

The Saola (Calories)

For max calories:
4 Minutes of Rowing