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)
Warm-Up for Hinging Movements
Three sets of:
Deadbug with Med Ball x 20 reps
Rest 30 seconds
Copenhagen Hip Adduction x 15 reps
Rest 30 seconds
Ab Wheel Rollouts x 8-10 reps
Rest 60 seconds
Metcon
Metcon (Time)
PERFORMANCE:
Three rounds for time:
500 Meter Row
21 Deadlifts (225/155 lbs)
12 Bar-Facing Burpees
FITNESS:
Three rounds for time:
500 Meter Row
21 Kettlebell Swings
12 Burpees
Rest until relatively recovered, and then…
Strength/Skill
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds