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
.
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
THEN
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
Strength & Skill
Three sets of:
6-8 Box Jump Up to Low Catch (60+: 3 reps)6-8 Muscle-Up Transition with Feet on Box (60+: 3 reps)
Rest as needed
Pulling Volume Accumulation:
Every minute, on the minute, for 10 minutes:
Station 1: BikeErg x 60 seconds
Station 2: Choose from below:
Option 1:
4 Chest-to-Bar Pull-Ups
3 Bar Muscle-Ups
2 Bar Dip
Option 2:
3 Chest-to-Bar Pull-Ups
2 Bar Muscle-Ups
1 Bar Dips
Option 3:
4 Pull-Ups
3 Chest-to-Bar Pull-Ups
Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Up (choose one of the following):
Chin-over-the-Bar Pull-Ups
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted
Scaling options for Bar Muscle-Ups (choose one of the following):
Jumping Bar Muscle-Ups
Banded Bar Stomps
Chest-to-Bar Pull-Ups
Band Assisted Bar Muscle-Ups
Metcon
Metcon (No Measure)
Every minute, on the minute, for 32 minutes (8 sets of):
Station 1: 25 Foot Handstand Walk
Station 2: 15/12 Calorie Row
Station 3: 2 Wall Walks + 2 Strict Handstand Push-Ups to 2″” riser
Station 4: Rest
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’