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CrossFit – Sun, Nov 26

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Three sets of:

1-2 Minutes Assault or Echo Bike @ 50-60% effort

30 Second Single Arm Overhead Hold each arm

30 Second Supinated Grip Hang from Pull Up Bar

and then …

Upper Body Warm-Up Series (10-12 reps each)

Three sets of:

5-8 Push Ups

30 Second Front Leaning Rest

4-6 Pronated Grip Strict Pull Ups (add a band if needed)

10 Single Arm Ring Rows

*There are TWO Metcons listed today- the first is a focus on gymnastics skill under stress and is more about learning to pace your cardio and then move into the skill work.

The second is more about the cardio portion, but still remember your pacing before a gymnastics movement!


Metcon (4 Rounds for reps)

Against a 2 minute running clock, complete the following:

12/10 Calorie Echo bike

Max Reps Wall Walks

Rest 60 seconds and repeat for a total of FOUR sets

Metcon (4 Rounds for time)

Every 8 minutes, for 32 minutes (4 sets) for times:

500 Meter Row

400 Meter Run

500 Meter Concept 2 Ski Erg or 500 Meter Row

6 Rope Walks (start seated on floor and pull yourself to standing without using your legs!) or 5 strict pullups

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