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
.

Two sets of:

Run x 200m

Frog Rocks x 60 seconds

PVC-Weighted Cross-Bench Pull-Over x 60 seconds

Two sets of:

Nose to Wall Handstand Hold x 30 seconds

Pike Pulse x 20 reps

Gymnastics

Handstand Hold – For time (Time)

Max Freestanding Handstand Hold

Take 5 minutes to establish your longest freestanding handstand hold. Use a partner to steady yourself. If this is too scary kick up to the wall and hold.

Weightlifting

Clean and Jerk (8×1)

Every 2:00, for 16 minutes (8 sets):

Clean & Jerk

Do not add weight if your mechanics are not sound!

Metcon

Bike Sprints! (6 Rounds for calories)

Every 4 minutes, for 24 minutes (6 sets) for max calories:

20 Seconds of Assault/Echo Bike

100-Foot Double Kettlebell/Dumbbell Front-Rack Carry

(weight up to the athlete)