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)

12-Minute Warm-Up for Hip Hinge Day

Strength/Skill

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)

Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)

Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1

Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 12 minutes of:

3 Bar Muscle-Ups

6 Dumbbell Hang Power Cleans (55/35 lb DBs)

12 Alternating Reverse Lunges (55/35 lb DBs)

OR

FITNESS:

Complete as many rounds and reps as possible in 12 minutes of:

3 Strict Toes to Bar or Hanging Leg Raises

12 Kettlebell Swings

12 Alternating Reverse Lunges with Goblet Hold