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
Complete Two Rounds:
Shuttle Run x 1:00
Half Kneeling Hip Flexor Stretch x :30 / Side
Death March x 100 feet
Complete One Round:
Hollow Body Bounces x :30
Single Leg Hip Bridge x :30 / Side
Hollow Body Hang x :30
Unweighted Glute Bridge x :30
Scap Pull-Ups x 10
Weightlifting
Barbell Hip Thrusts (5 Rounds for weight)
Five sets of:
Barbell Hip Thrusts x 6-8 reps @ 20X1
Rest 60 seconds
Strict Pull-Ups x Max Reps @ 21X0
(please use some accommodation if needed to perform at least 5 reps)
Rest 60 seconds
10 Minute AMRAP (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Dumbbell or Kettlebell Walking Lunges (two x 24/16 kg)
FITNESS:
Complete as many rounds and reps as possible in 10 minutes of:
150 Meter Run
20 Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)
Goal: 4-6 rounds, about 90 seconds to 2:30 minutes per round should be doable.