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)

Three sets of:

Single leg single unders x 10 seconds, left

Single leg single unders x 10 seconds, right

Single unders x 10 seconds

Three sets of:

Glute Bridge Walkout x 3 reps

Scapular Pull-up x 4 reps

Inchworm x 5 reps

Hip Thrusts (5X8)

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

Barbell Hip Thrusts x 6-8 reps @ 20X1

(go heavy on these – a good starting weight might be around 75% of your 1-RM Deadlift)

Rest 60 seconds

Strict Pull-Ups x Max Reps @ 21X0

(please use some accommodation if needed to perform at least 5 reps)

Rest 60 seconds

Pull-ups (5 X MAX)

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 10 minutes of:

40 Double-Unders

20 Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)
.

FITNESS:

Complete as many rounds and reps as possible in 10 minutes of:

200 Meter Run

20 Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)

Accessory Work

Three sets of:

Weight GHD Hip Extension x 15 reps

Rest as needed

Monster Walk x 50 Feet Lateral Both Ways (place band around the ankles and turn your toes in slightly)

Rest as needed