CrossFit Odyssey – CrossFit
Joints/Tens (No Measure)
Joints Ten of each:
Pushups,
Back Extensions (supermans),
Situps,
Air Squats,
Pull-ups,
Push Presses and
Overhead Squats
.
Warm-up
Hollow Body Hang x :30
Banded Perfect Stretch x :30 / Leg
Push-Up Negatives x :30
Distracted Ankle Pulse Mobility x :30 / Leg
Seated Banded Horizontal Rows x :30
Spend 5 minutes going through this Kipping Pull Up Progression .
Efficient Kip (hollow body to superman) x 3-5 reps
Half Kipping Toes to Bar x 3-5 reps
Kip Swings + Pull Up x 3 (elbow bend)
Kip Swings + Pull Up + Kip Swing x 3 (teaches them to push away from the bar)
Multiple Pull Ups x 3-5 reps
Metcon
AMRAP Repeats (AMRAP – Rounds and Reps)
PERFORMANCE:
Against a 7-minute running clock…
Run 800 Meters
immediately followed by as many rounds and reps as possible of:
15 Air Squats
10 Push-Ups
5 Pull-Ups
Rest 3 minutes, and repeat for a total of four (4) sets. Pick up where you left off. Score the total number of rounds and reps completed.
FITNESS:
Against a 7-minute running clock…
Run 600 Meters
immediately followed by as many rounds and reps as possible of:
9 Air Squats
6 Push-Ups
3 Pull-Ups
Rest 3 minutes, and repeat for a total of four (4) sets. Pick up where you left off. Score the total number of rounds and reps completed.