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