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
.
Three rounds, not for time, of:
60 Ring Plank Push-Up Hold
10 Pronated Grip Band Pull Aparts
10 Supinated Grip Band Pull Aparts
10 Banded Presses
10 Ring Rows + 5 Second Iso Hold at Rings on last Rep
Gymnastics
Three sets of:
6-8 Low Ring Transitions (see coach’s notes)
Rest as needed
Three sets of:
15 Second Bottom of Dip Hold
15 Second Top of Ring Row Hold
THEN:
Three rounds for time of:
7-10 Ring Dips OR 10 Strict Bodyweight Dips
200 Meter Run
Metcon
Metcon (No Measure)
Every minute, on the minute, for 30 minutes (6 sets of):
Station 1: 9-12/6-9 Calorie Row
Station 2: 15-25 Foot Handstand Walk OR 3 Wall Walks
Station 3: 200 Foot Shuttle Run (25 foot increments)
Station 4: 2 Bar Muscle Ups or 6 Chest-to-Bar Pull-Ups + Max Crossover Single Unders
Station 5: Rest