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
Row Technique Lesson (3:00)
Then complete 2 Rounds of:
Plank Walk (Forward and Back) x 50 Feet
Cossack Squat x 6/side
Goatbag Swing x 12
Inchworm Walk + Scap Push-Up + Press-Up x 5
Practice Round:
200 Meter Row
1 Muscle-Ups or 3 Strict Pull-Ups
3-5 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
10 Kettlebell Swings (24/16 kg)
10 Alternating Pistols or Goblet Squats
Metcon
30 Minute AMRAP (AMRAP – Rounds and Reps)
PERFORMANCE:
Against a 30-minute running clock…
2000 Meter Row
immediately followed by as many rounds and reps as possible of…
5 Muscle-Ups
10 Strict Handstand Push-Ups
15 Kettlebell Swings (24/16 kg)
20 Alternating Pistols
FITNESS:
Against a 30-minute running clock…
1500 Meter Row
immediately followed by as many rounds and reps as possible of…
4 Challenging Dynamic Pull-ups
6 Wall Walks
8 Alternating Kossack Squats
10 Kettlebell Swings (24/16 kg)
Goal: 4-7 rounds of the movements after the rowing buy-in