CrossFit Odyssey – CrossFit
Joints/Tens (No Measure)
Ten of each:
Pushups,
Back Extensions (supermans),
Situps,
Air Squats,
Pull-ups,
Push Presses and
Overhead Squats
.
General Warm Up
Run 400m or Row 500m
Xiopang x 5/direction
Cuban Press x 10
Cat/Cow x 10
Weighted Alternating Bird Dogs x 4/side
Bird Dog Shoulder CARS x 4/Side
Hip CARS x 4/side
Plank w/ Lateral Reach x 8/side
Plank w/ Forward Reach x 8/Side
Russian Step Ups x 10 / Leg with :03 Descent
Take about 14 mins to build up progressions and movement patterns on your most complex/concerning movements
Metcon
Density Test (5 Rounds for reps)
PERFORMANCE and Fitness:
For max reps:
60 seconds of Bar Muscle-Ups or Strict Pull-Ups
Rest 60 seconds
60 seconds of Strict Handstand Push-Ups or L-Seated DB Presses
Rest 60 seconds
60 seconds of Rowing (for Calories)
Rest 60 seconds
60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
Rest 60 seconds
60 seconds of Ring/Stationary or Bench Dips
Rest 60 seconds
60 seconds of Front-Leaning Rest or Plank
Rest 4 minutes until the running clock reaches 15:00, and then…
Every minute, on the minute, for 18 minutes (3 sets) of:
Minute 1 – Bar Muscle-Ups or Strict Pull-Ups x 50-60% of Reps Achieved in 60 seconds
Minute 2 – Strict Handstand Push-Ups/L-Seated DB Presses x 50-60% of Reps Achieved in 60 seconds
Minute 3 – Rowing x 50-60% of Calories Achieved in 60 seconds
Minute 4 – Single-Arm Alternating Dumbbell Snatches x 50-60% of Reps Achieved in 60 seconds
Minute 5 – Ring/Stationary or Bench Dips x 50-60% of Reps Achieved in 60 seconds
Minute 6 – 40 seconds of Front-Leaning Rest
1 Calorie = 1 Rep