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)

Spinal Segmentation Drill

Thoracic Spine Iso Holds

Kettlebell Halos x 10 (5 each direction)

Walking Lunges w/ Overhead Reach x 10

(lock fingers together – focus on lengthening from the trailing toe to your locked fingers overhead)

Death Marches x 10

Waiter Carry + Farmer Carry x 100 meters (switch as needed)

Strength/Skill

PERFORMANCE:

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)

Station 2 – Posted Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)

Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1

(staying with weight used last week – or around 80% of your 1-RM Deadlift)

Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

FITNESS:

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Weighted Box Step-Ups (Left Leg) x 8 reps @ 2111

Station 2 – Weighted Box Step-Ups (Right Leg) x 8 reps @ 2111

Station 3 – Single-Arm Dumbbell Row x 8 reps each @ 2111

Station 4 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps

Hip Thrusts (3X7)

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

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 12 minutes of:

3 Bar Muscle-Ups

6 Dumbbell Hang Power Cleans (55/35 lb DBs)

12 Alternating Reverse Lunges (55/35 lb DBs)

FITNESS:

For time:

800 Meter Run

30 Alternating Single-Arm Dumbbell Snatches