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
.

Over the course of 5-7 minutes, move through the following band assisted drills:

Pec Stretch

Lat Stretch

Tricep Stretch

Two sets of:

Single-Unders x 30 seconds

Bounding in place (bunny hops) x 15 seconds

Prone Plank Shoulder Taps x 30 seconds

Gymnastics

Handstand Push-ups (1×10, 1×15)

For times:

10 Kipping Handstand Push-Ups (3 Minute Time Cap)

At the 2 minute mark, rest 2 minutes, then…

15 Kipping Handstand Push-Ups to 3″ riser (3 Minute Time Cap)

Scaling options for Kipping Handstand Push-Ups

Push Press (35-54: 96/65 lbs; 55+: 65/45 lbs)

Metcon

Metcon (6 Rounds for reps)

Every minute, on the minute, for 30 minutes (6 sets of):

Station 1: 10-12 Calorie Bike

Station 2: 10 Toes to Bar

Station 3: 40 Double Unders

Station 4: 10 MedBall Weighted Step-Ups (20/14 lbs to 24/20″) + Max Ring Dips

Station 5: Rest

*Score is Max Ring Dips in each round.