CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats

Warm-up (No Measure)

Run or Row x 800m, nasal breathing only

Two sets of:

Glute Bridge Walkout x 4 @ 4141 tempo

Seated Banded Row x 15-20 reps

Strength/Skill

Four sets of:

Barbell Hip Thrusts x 6 reps @ 20X1

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

Rest 90 seconds

Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111

Rest 90 seconds

Hip Thrusts (4×6)

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

Barbell Row (4×6)

Metcon

Metcon (Time)

PERFORMANCE:

For time:

21 Deadlifts (205/145 lbs)

400 Meter Run

15 Deadlifts

400 Meter Run

9 Deadlifts

400 Meter Run
.

FITNESS:

Three rounds for time of:

400 Meter Run

30 Kettlebell Swings

Accessory Work

Three sets of:

Banded Monster Walk (Lateral) x 50-feet each direction

Rest 30 seconds

Wall Sit x 60 seconds

Rest 30 seconds

Prone Plank Hold x 60-90 seconds (add weight if you’d like)

Rest as needed