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
Wall Climbs x 2-3
Weightlifting
Hip Thrusts
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (55/35 lbs) (1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)
FITNESS:
Complete as many rounds and reps as possible in 10 minutes of:
10 Calories of Assault Bike
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)
OR