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