CrossFit Odyssey – CrossFit
Grab a 15-35 lbs plate and complete the following with nasal breathing only:
Right Suitcase Carry x 25′
Sumo Stance Deadlift x 10 reps (slow and controlled)
Left Suitcase Carry x 25′
Goblet Hold Good Mornings x 10 reps
Overhead Carry x 50′
Ground to Overhead x 8-10 reps
Warm Up Deadlift
Deadlift (Four sets of:
3 Deadlifts @ 85%
Rest 2 minutes between sets)
*Do not touch and go.
Metcon (5 Rounds for reps)
Against a 2 minute clock, perform as many reps as possible of:
15/10 Calorie Assault Bike
5 Power Cleans 155-95/105-65
*Max Gymnastics Movement in the remaining time*
Rest 2 minutes between sets and continue until you have completed a total of ___ reps of your movement choice (see below) OR 5 total sets.
Ring Muscle Ups – Continue until you’ve achieved 30 reps or 5 sets.
Bar Muscle Ups – Continue until you’ve achieved 30 reps or 5 sets.
Chest-to-Bar Pull-Ups – Continue until you’ve achieved 60 reps or 5 sets.
Chin over the Bar Pull-Ups – Continue until you’ve achieved 60 reps or 5 sets
Toes to Bar – Continue until you’ve achieved 60 reps or 5 sets.
Choose your own poison today! We’ve got some 1:1 work:rest intervals today so the goal is that you’re consistent across all sets! Hit the bike at a relatively hard pace, put your hands right on the sandbag/barbell every time it hits the ground, and then stay in rhythm on your gymnastics movement. You get to choose what gymnastics movement you’d like to incorporate today. Utilize today as an opportunity to test a few things:
1 – A gymnastic movement that needs work on while under fatigue
2 – Keeping a consistent pace across the five sets
3 – Pushing on the bike and seeing how it affects the following movements
**Please use any scaling you’d like for the gymnastics movement you choose if needed. Just make sure you select 1 movement and stick with it throughout the five sets.