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

Strength/Skill

Deadlift

PERFORMANCE:

Every 2 minutes, for 12 minutes (6 sets) of:

Deadlift

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 2 reps @ 80%

*Set 5 – 2 reps @ 90%

*Set 6 – 5 reps @ 75%

FITNESS:

Every 90 seconds, for 12 minutes (2 sets):

Station 1 – Barbell Hip Thrusts x 8-10 reps @ 20X1

Station 2 – Kettlebell Sumo Stiff-Legged Deadlifts x 20 reps @ 1010

Station 3 – Farmer’s Carry x 100 Meters

Station 4 – Prone Plank x 45-60 seconds

Metcon

Metcon (Time)

PERFORMANCE:

Three rounds for time of:

400 Meter Run

30 Walking Lunges with Dumbbell Farmer’s Carry (55/35 lbs)

15 Devil’s Presses (55/35 lb DBs)

FITNESS:

Three rounds for time of:

400 Meter Run

30 Kettlebell Swings

30 Walking Lunges with Dumbbell Farmer’s Carry