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

12-Minute Mobility for Hip Hinge Day

Two Sets:

Banded Good Mornings x 20 reps

Bird Dogs x 20 reps

Burpees x 5

Strength/Skill

Deadlift (5 X 3)

PERFORMANCE:

Every 3 minutes, for 15 minutes (5 sets):

Deadlift x 3 reps @ 80-85%

FITNESS:

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 6-8 reps @ 20X1

(aim for around 80% of your 1-RM Deadlift)

Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

Metcon

Metcon (3 Rounds for time)

Every 5 minutes, for 15 minutes (3 sets) for times:

25/15 Calories of Assault Bike

15 Dumbbell Burpee Box Step-Overs (50/35 lb DBs)