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)

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Two sets of:

Long Lunge Hold x 20 seconds per side

Dumbbell Romanian Deadlift x 8-10 reps (two dumbbells, held by the side)

Followed by…

Two sets of:

Row x 250 meters

Single-Arm Dumbbell Push Press x 5 + 50 foot Waiter’s Carry per side

Strength/Skill

Three sets of:

Front-Racked Barbell Split Squats x 4-5 reps each @ 4211

Rest 60 seconds

Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011

Rest 60 seconds

For the split squats, allow the knee to drive forward of the toes, such that your hamstring is resting atop your calf…but keep your full foot on the ground. We’re working on mobility as well as quad strength. For the Romanian deadlifts, you’ll set up just like a Bulgarian Split Squat, but keep only a slight bend in the knee and reach down to perform a Romanian deadlift.

Metcon

Metcon (Time)

PERFORMANCE:

For time:

1000 Meter Row

50 Thrusters (95/65 lbs)
FITNESS:

For time:

1000 Meter Row

50 Dumbbell Thrusters

Accessory Work

Three sets of:

12-15 Single Leg Barbell Glute Bridges (each leg)

15 Double Leg Barbell Glue Bridges

Rest as needed