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)

“General Rowing Warm-Up”

Arms-only rowing x 10 reps

Hips-only rowing x 10 reps

Legs-only rowing x 10 reps

right into…

Row x 30 seconds at 20 strokes per minute

Row x 30 seconds at 22 strokes per minute

Row x 30 seconds at 24 strokes per minute

Row x 30 seconds at 26 strokes per minute

Two sets of:

Kettlebell Sumo Deadlift x 12-20 reps

Kettlebell Side-Bend x 12-20 reps per side

Metcon

Metcon (Time)

PERFORMANCE:

For time:

50/40 Calories of Rowing on Concept 2

40 Deadlifts (225/155 lbs)

50/40 Calories of Rowing on Concept 2

Compare results to January 21, 2022.
.

FITNESS:

For time:

50/40 Calories of Rowing on Concept 2

80 Kettlebell Swings

50/40 Calories of Rowing on Concept 2

Compare results to January 21, 2022.

Strength/Skill

.

Three sets of:

Barbell Hip Thrusts x 8 reps @ 2112

immediately followed by…

Barbell Hip Thrust Iso-Hold x 15-30 seconds

(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)

Rest 2 minutes

Accessory Work

Three sets of:

10 Tempo Chest Supported Rows @ 1111

Rest 30 seconds

Seated Dumbbell Internal Rotation x 8-10 reps @ 3011

Rest 60 seconds