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

Warm-up (No Measure)

.

4 Minutes of Calf & Hamstring Mobility of Your Choice

Run or Row 400 meters (at a jog/low effort)

4 Minutes of Hip Flexor & Quad Mobility of Your Choice

Run 400 or Row meters (faster than the first 400)

4 Minutes of Lat & Subscap Mobility of Your Choice

Run or Row 400 meters (at your 5k pace)

Focus on relaxed breathing throughout the mobility drills and also the 400’s. If you cannot breathe properly, the stretch is too intense and you need to back off to the place where you can maintain a rhythmic breathing pattern. For the 400’s, focus on keeping your body in a relaxed, yet good posture and maintaining your breathing pattern.

Metcon

The Back 40 (Time)

For time:

50/40 Calories of Rowing on Concept 2

40 Deadlifts (225/155 lbs)

50/40 Calories of Rowing on Concept 2
FITNESS:

For time:

50/40 Calories of Rowing on Concept 2

80 Kettlebell Swings

50/40 Calories of Rowing on Concept 2

Strength/Skill

Three sets of:

Barbell Hip Thrusts x 8 reps @ 2112

immediately followed by…

Barbell Hip Thrust Iso-Hold x 15-30 seconds

(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)

Rest 2 minutes

Accessory Work

Three sets for quality:

60 Second Prone Plank Hold (add weight if possible)

30 Second Supine Hold on GHD Machine

Rest as needed