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:

100′ Wall Ball Chest Squeeze

10 Push-Ups

5 Burpee Broad Jumps

Two Sets:

:30 Second Passive Hang

10 Scapular Pull-Ups

10 Bar Kips

Gymnastics

PERFORMANCE:

Every 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – 4-8 Ring Muscle-Ups

Station 2 – 50-75 Foot Handstand Walk

(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)

Station 3 – L-Sit x 60 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

FITNESS:

Every 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – Supine Ring Rows x 10-12 reps @ 2111

Station 2 – Nose-to-Wall Handstand Hold x 60 seconds

Station 3 – L-Sit or Hollow Hold x 60 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

Metcon

Metcon (Time)

PERFORMANCE:

Two rounds for time of:

40/30 Calories of Assault Bike

20 Chest-to-Bar Pull-Ups

40/30 Calories of Rowing

30 Push-Ups

Time cap = 15 minutes

FITNESS:

Two rounds for time of:

40/30 Calories of Assault Bike

15 Strict Pull-Ups

40/30 Calories of Rowing

30 Push-Ups

Time cap = 15 minutes