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

Three Rounds:

Light DB Death March x 20

Medicine Ball Hamstring Curls X 10

Med Ball Squeeze Marches x 20

Light DB Reverse Lunges x 20

Strength & Skill

Hip Thrusts (4 X (6-7))

(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Four (4) Sets of:

Barbell Hip Thrusts x 6-7 reps @ 20X1

(staying with weight used last week)

Rest 45 seconds

Slider Hamstring Curls x 10-12 reps @ 2111

(if you don’t have a Valslide or furniture sliders, perform prone lying banded leg curls for 20-25 reps)

Rest 45 seconds

Hollow Body Hold x 60 seconds

Rest 45 seconds

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

Rest 45 seconds

Metcon

Metcon (AMRAP – Reps)

PERFORMANCE:

8 Minute AMRAP, complete as many reps as possible of:

1000 Meter Row

Max reps of Dumbbell Burpee Box Step-Overs (50/35 lb DBs over 20″ box) for the remainder of the time.

FITNESS:

8 Minute AMRAP, complete as many reps as possible of:

1000 Meter Row

Max reps of Dumbbell Burpee Box Step-Overs for the remainder of the time.

Score is total reps!

Goal: Complete the row in 3:30-5 minutes so you have the rest of the time to accumulate as many DB BBSO