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:

Row x 300 meters

Hip Bridge Walkouts x 5 reps @ 4141 tempo

Two sets of:

“Dumbbell Clean Warm-up”

Squeeze Dumbbell Romanian Deadlift x 6 reps

Single-Arm Dumbbell Hang Squat Clean x 6 reps per side

Pause Push-Press x 6 reps per side

Strength/Skill

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)

Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)

Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1

(staying with weight used last week – or around 80% of your 1-RM Deadlift)

Station 4 – Prone Swimmers x 5 reps @ 4040

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 12 minutes of:

3 Bar Muscle-Ups

6 Dumbbell Hang Power Cleans (55/35 lb DBs)

12 Alternating Reverse Lunges (55/35 lb DBs)
.

FITNESS:

Complete as many rounds and reps as possible in 12 minutes of:

6 Dumbbell Hang Power Cleans

12 Alternating Single-Arm Dumbbell Push Presses

12 Alternating Reverse Lunges with Dumbbell Farmer’s Carry

Accessory Work

Three sets of:

Sandbag or Odd Object Bearhug Hold (challenging weight) x 60 seconds

Plank Hold x 60 seconds (add weight if you’d like)

Rest as needed