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)

6 Minute Mobility for Hip Hinge Day

Strength/Skill

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

*Station 5 – Dynamic Bulgarian Split Squat Jumps

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 15 minutes of:

15 Burpees Over the Barbell (lateral)

15 Deadlifts (225/155 lbs)

15 Toes to Bar

FITNESS:

Complete as many rounds and reps as possible in 15 minutes of:

15 Burpees Over the Barbell (lateral)

15 Deadlifts or 30 Single-Kettlebell Deadlifts

15 V-Ups

Accessory Work

4 MINUTE ABS!