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)

Thoracic Twists x 30 seconds

Banded Hamstring Pulses x 30 seconds per side

Thoracic Iso Holds x 10 reps

Followed by…

Two sets of:

60 Seconds Row

30 Seconds Reach Thrus

30 Seconds Pass Thrus in a Squat

60 Seconds Assault Bike

30 Seconds Banded Good Mornings

30 Seconds Banded Glute Bridges

Followed by…

60 Seconds Russian Kettlebell Swings (light)

Weightlifting

Deadlift (1X1)

PERFORMANCE:

Take 25-30 minutes to build to today’s 1-RM Deadlift

FITNESS:

Every 2 minutes, for 24 minutes (3 sets):

Station 1 – Barbell Hip Thrusts x 8-10 reps @ 21X1

Station 2 – Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps @ 1010

Station 3 – Farmer’s Carry x 100 Meters

Station 4 – Prone Plank x 60 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 8 minutes of:

8 Pull-Ups

8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Left)

8 Single-Arm Dumbbell Hang Clean & Jerks (55/35 lbs – Right)

FITNESS:

Complete as many rounds and reps as possible in 8 minutes of:

4 Strict Pull-Ups

8 Single-Arm Dumbbell Hang Clean & Jerks

8 Single-Arm Dumbbell Hang Clean & Jerks