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
.
Two sets of:
Run x 200m
Bear Crawl x 25ft forwards, 25ft backwards
Two sets of:
Dive-bomber push-up x 5 reps
Hollow Hold x 30 seconds
Gymnastics
Ring Dips (PERFORMANCE | Ring Strength Progression:
60 Seconds of Strict Ring Dips
Rest 60 seconds, and then…
Fifteen (15) sets of:
15 Second Ring Support Hold
Rest 15 Seconds
15 Second Ring Dip Receiving Hold
Rest 15 Seconds)
FITNESS | Press + Core
Three sets of:
Half-Kneeling Landmine Press x 8-10 reps each @ 20X1
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds
Metcon
Stare Down (Time)
Three rounds for time:
400 Meter Run
6 Wall Walk
12 Strict Pull-Ups