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
.

Two sets of:

Run x 200m

Bear crawl x 25ft forwards, 25ft backwards

Two sets of:

Dive-bomber push-up x 5 reps

Hollow Hold x 30 seconds

Strength & Skill

Performance & Fitness | Ring Strength Progression

Four sets of:

20-30 second Ring Support Hold

immediately followed by…

Max Reps of Strict Tempo Ring Dips @ 1111

Rest 30 seconds

Long Lunge Hold x 45 seconds each side

Rest 60 seconds

Metcon

Bolder Shoulders (8 Rounds for reps)

PERFORMANCE:
Every 2 minutes, for 16 minutes (8 sets) for max reps of:
40 Double-Unders
12 Dumbbell Push Presses (50/35 lb DBs)
Max Reps of Wall Walks

FITNESS:
Every 2 minutes, for 16 minutes (8 sets) for max reps of:
40 Lateral Parallette Jump-Overs
12 Dumbbell Push Presses