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 Iso Holds

Two Sets:

Jefferson Deadlifts x 5 (slow & controlled)

Romanian Deadlifts x 5

Supinated Grip Bent-Over Barbell Row x 5

Front Rack Alternating Reverse Lunges x 10

Strength/Skill

Four sets of:

Hip Thrusts (4 x 6)

(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
90 seconds rest after each set

Barbell Row (4 x 6)

90 seconds rest after each set

Metcon

Metcon (Time)

FITNESS:

Three rounds for time of:

400 Meter Run

30 Kettlebell Swings

Metcon (Time)

PERFORMANCE:

For time:

21 Deadlifts (205/145 lbs)

400 Meter Run

15 Deadlifts

400 Meter Run

9 Deadlifts

400 Meter Run