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
General Warm-Up
Two Rounds:
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
Specific Warm-Up
Use this time to introduce athletes to the stimulus and standards for the three stations, and introduce customizations for those working on building these skill sets. Here are some examples below:
Piked Wall Handstand Hold x :15 – :30
Wall Walk x 2-3
Scap Pull-Ups x 10
Chest to Bar Negatives x 5
Flutter Kicks x :30
Gymnastic Skill Practice (Part A) (No Measure)
12 Minutes to work on gymnastics skills (2 x each )
2 Minutes for – HS Walk/Wall Walks + Holds
2 Minutes for – Pulling: Pull Up/CTB/BMU
2 Minutes for – L- Sit Up variation
Conditioning (Part B) (Time)
Full Effort (Performance)
For time:
21-15-9
Push Jerk (155/105)
Chest To Bar Pull Ups
Double Unders (double the reps – 42-30-18)
Goal – sub 7 minutes
Timecap – 10 minutes
Full Victory
For time:
21-15-9
Push Jerk (115/75)
Dynamic Pull Ups
Double Unders (double the reps – 42-30-18)
Goal – sub 7 minutes
Timecap – 10 minutes