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
.
200 Meter Jog
Tableturns x 3 rotations per side
200 Meter Jog
Single Arm Hang from Pull-Up Bar x 15 seconds per side
200 Meter Jog
Plank Transitions x 10 reps
Gymnastics
Shoulder Burner** Grab a friend!
Three sets of:
9 Hand Release Push-Ups
3 Wall Walks
30 Second Nose to Wall Handstand Hold
Rest 90 seconds between sets
For time:
15-12-9-6-3 reps of:
Strict OR Kipping Handstand Push-Ups to 3″ riser
*Perform 50 Double Unders between each set*
TIME CAP = 9 MINUTES
Metcon
Metcon (AMRAP – Rounds and Reps)
14.3
8 min AMRAP of:
Deadlifts and box jumps
Workout starts with:
10 deadlifts and 15 box jumps and the deadlift increases by 5 every round AND THE WEIGHT INCREASES AS WELL.
Box jumps stay at 15 for every round. Height of the box is 24″ for men and 20″ for everyone else. Step-ups are not allowed for RX
Weights:
Men:135/185/225/275/315/365
Women: 95/135/155/185/205/225
Masters men (55+): 95/135/185/225/275/315
Masters women (55+):65/95/115/135/155/185