CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Joints Ten of each:

Pushups,

Back Extensions (supermans),

Situps,

Air Squats,

Pull-ups,

Push Presses and

Overhead Squats

.

Warm-up

Jumping Jacks x 50

Plank to Push-Up Transition x 10

Inchworm Walk + Scap Push-Up + Press-Up x 5

Dynamic Ring Row Bounces x 10

Hollow Body Bounces x 10

Hollow Body Hang x :30

Go over stimulus and standards for the three stations and progressions for these skill sets.

Gymnastics

Every 2 minutes x 12 Minutes (two sets of each movement):

Station 1 – Handstand Walk/Wall Walks + Holds

Station 2 – Pulling: Pull Up/Chest-To-Bar/Bar Muscle-Up

Station 3 – L- Sits

Metcon

Metcon (Time)

PERFORMANCE:

For time:

21-15-9

Push Jerk (155/105)

Chest To Bar Pull Ups

Double Unders (FOR SINGLES, double the reps – 42-30-18)

FITNESS:

For time:

21-15-9

Dumbbell Push Jerk

Strict Pull Ups (15-12-9)

Double Unders (double the reps – 42-30-18)

Goal – sub 7 minutes

Timecap – 10 minutes