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:
Jump Rope x 60 seconds (may use this time to practice double-unders)
Dumbbell Waiter’s Carry x 50ft per arm
“Banded Pushing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps
Strength & Skill
Strict Ring Strength Progression | Performance & Fitness
Six sets of:
Strict Ring Dips*
Rest 30 seconds
Frog Flags x 60-75 seconds
Rest 30-45 seconds
Compare results to February 28, 2023.
Ring Dips (*Set 1 – Strict Ring Dips x Max Unbroken Reps
*Set 2 – Strict Ring Dips x 40% of Max Unbroken Reps
*Set 3 – Strict Ring Dips x 50% of Max Unbroken Reps
*Set 4 – Strict Ring Dips x 60% of Max Unbroken Reps
*Set 5 – Strict Ring Dips x 50% of Max Unbrok)
Metcon
Rowed into Triplet (AMRAP – Rounds and Reps)
Against a 12-minute running clock…
1000 Meter Row
immediately followed by…
as many rounds as possible of:
5 Dumbbell Thrusters (50/35 lbs)
10 Dumbbell Push Presses (50/35 lbs)
25-Foot Walking Lunges with Dumbbells (50/35 lbs)