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
.
400 Meter Easy Run
60 seconds Nose to Wall Handstand Hold
400 Meter Easy Run
Three sets of:
Double-Under or Crossover Practice x 45 seconds
Wall Walks x 1 rep
Wall Facing Handstand Marching x 20 reps
Gymnastics
Handstand Work
Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 –Frog Stand x 15 seconds
Interval 2 – Hand Plank to Press Lean x 5 reps
Three sets of:
3 Wall Walks + 30 Second Nose to Wall Hold + 20 Alternating Wall Facing Marching (10/arm)
Rest as needed
Followed by…
Spend 5 minutes working on controlled open floor handstand kick-ups OR kick-ups against a wall with a soft landing.
*Try to accumulate a max effort free standing hold if you can*
Metcon
Metcon (No Measure)
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 10-12/8-10 Calorie Echo Bike
Station 2: 3 Toes to Ring + 2 Ring Pull-Ups + 3 Toes to Ring + 2 Ring Pull-Ups
*Note* try to do this in 1 set if necessary 2. If you can’t do either TTR or Ring pull ups substitute straight leg raises on the bar (6) and ring rows (8)
Station 3: 10-12/8-10 Calorie Row
Station 4: 5 Burpee Pull-Ups