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)

Scapular Pull-Ups x 10 reps

Y’s, T’s & W’s x 5 reps each

Two Sets:

Assault Bike (or Rowing) x 30 seconds

Rest 30 seconds

Waiter + Farmer Carry x 40-50 yards per side

Rest 30-60 seconds

Strength/Skill

GYMNASTICS

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

Minute 1 – Strict Pull-Ups x 6-8 reps @ 21X0

Minute 2 – Supine Ring Rows x 8 reps @ 2111

Minute 3 – Handstand Hold x 45-60 second

Minte 4 – L-Sit (or L-Sit progression) x 45 seconds (accumulated)

OR

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

Station 1 – 3 Minutes of Rope Climb Skill Practice

(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)

Station 2 – 3 Minutes of Handstand Walk Practice

(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)

Station 3 – 3 Minutes of Ring Muscle-Up Skill Practice

(pick a progression to work on the aspect of your muscle-up that needs the most work)

Metcon

Metcon (AMRAP – Reps)

Two sets for max reps:

3 Minutes of Assault Bike (or Rowing)

2 Minutes of Alternating Single-Arm Dumbbell Squat Snatches (50/35 lbs)

3 Minutes of Rowing (or Assault Bike)

2 Minutes of Ring Dips