CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Russian Baby-Makers x 10-15 reps

Jefferson Deadlift x 10 reps

Two sets of:

Perform 30 seconds on each side of the following movements…

*Station 1 – Banded Palloff Hold

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Single-Leg Glute Bridge Hold

*Station 4 – Side Plank Hold

Move through this with as little rest between movements as possible. It should take less than 10 minutes to complete.

Metcon

Metcon (Time)

PERFORMANCE:

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

Five sets of:

Barbell Hip Thrusts x 5 reps @ 20X1

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

Rest 45 seconds

Band Pull-Aparts x 25 reps @ 1010

Rest 45 seconds