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 (6X5)

PERFORMANCE:

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

Deadlift x 5 reps @ 70-75%

FITNESS:

Every 2 minutes, for 16 minutes (4 sets of each):

Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011

Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps

Metcon

Metcon (Time)

PERFORMANCE:

Five rounds for time of:

24 Kettlebell Swings (32/24 kg)

12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)

12 Box Jumps (24″/20″)

FITNESS:

Five rounds for time of:

24 Kettlebell Swings

12 Alternating Reverse Lunges with Kettlebell Goblet Hold

12 Box Step-Ups with Kettlebell