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)

Two sets of:

Perform 30 seconds on each side of the following movements…

*Station 1 – Banded Palloff Hold

*Station 2 – Banded Good Mornings

*Station 3 – Single-Leg Glute Bridge Hold

*Station 4 – Side Plank Hold

*Station 5 – Reverse Snow Angels

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

Strength/Skill

Hip Thrusts (5X5)

(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

(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)

Rest 60 seconds

Band-Resisted Face Pulls x 15 reps @ 21X1

Rest 60 seconds

Metcon

Metcon (Time)

For time

PERFORMANCE:

For time

50 Burpees Over the Barbell

50 Power Cleans (95/65 lbs)

FITNESS:

50/40 Calories of Assault Bike

50 Walking Lunges with DB/KB Farmer’s Carry (heavy)