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
Five sets of:
Lowbar Pullover Practice x 2-4 reps
Rest as needed
Complete as many rounds and reps as possible in 5 minutes of:
Handstand Walk x Age Divisions
Double Unders x 40 reps
35-49: 50′
50-54: 25′
55-59: 25′
60+: 3 Wall Walks
If you don’t have handstand walking yet then substitute with one of the following:
Freestanding Handstand Marching x 2 reps for every 5 ft’
Handstand Marching on Box x 2 reps for every 5 ft’
Wall Facing Handstand Marching x 2 reps for every 5 ft’
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#