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