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

Strength/Skill

PERFORMANCE:

Deadlift x 15 reps @ 2011

Rest 15-20 seconds

Handstand Push-Ups x Max Reps

Rest 2 minutes

Deadlift x 10 reps @ 2011

Rest 15-20 seconds

Handstand Push-Ups x Max Reps

Rest 2 minutes

Deadlift x 5 reps @ 2011

Rest 15-20 seconds

Handstand Push-Ups x Max Reps

FITNESS:

Three sets of:

Barbell Hip Thrusts x 8-10 reps @ 21X1

Rest 45 seconds

Push-Ups x 10-15 reps @ 21X1

Rest 45 seconds

Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps @ 1010

Rest 45 seconds

Side Plank x 45 seconds each

Rest 45 seconds

Metcon

Metcon (AMRAP – Reps)

PERFORMANCE:

Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Box Jumps (24″/18″)

10 Push Press (115/75 lbs)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

FITNESS:

Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Kettlebell Swings

10 Kettlebell Push Press (5 each arm)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps