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)

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 (8X3)

Eight sets of:

Deadlift x 3 reps @ 85% of 1-RM Deadlift

Rest as needed

FITNESS:

Every 90 seconds, for 24 minutes (4 sets):

Station 1 – Band Distracted Kettlebell Sumo Deadlift x 15 reps @ 20X1

(anchor the band and loop it around hip crease in the hinge – focus on driving hips forward powerfully)

Station 2 – Banded Prone Lying Hamstring Curls x 20-25 reps @ 20X0

Station 3 – Cobra Peel-Offs (https://www.youtube.com/watch?v=RGYktMlcXgA) x 5-6 reps (hold for 10-12 seconds)

Station 4 – Prone Plank Hold x 45-60 seconds

Metcon

Metcon (4 Rounds for time)

Every 4 minutes, for 16 minutes (4 sets) for times:

Row 500 Meters