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:

Kettlebell Suitcase Carry x 50ft per arm

Kettlebell Sumo Deadlift x 10 reps

Two sets of:

Bear Crawl x 25ft forwards, 25 ft backwards

Kip Swing on Pull-up Bar or Rings x 10 reps

Piked Handstand Push-up x 10 reps

Metcon

Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Fitness:

Complete as many rounds and reps as possible in 20 minutes of:

8 Dumbbell Push Presses

8 Strict Pull-Ups or scale as needed

16 Kettlebell Swings

*Compare results to Jun 03, 2022.

Strength/Skill

Posterior Chain Strength | Performance & Fitness

Three sets of:

Single-Leg Hip Bridge x 10-12 reps each leg @ 2012

Rest 30 seconds

Frog Pumps x 20 reps @ 1112 (focus on maximal contraction of your glutes during each 2-second hold at the top)

Rest 30 seconds

L-Sit Hold x 45-60 seconds (accumulated)

Rest as needed