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:

Assault Bike x 90 seconds at moderate pace

Supinated-Grip Hang on Pull-up Bar x 30 seconds

Dumbbell Waiter’s Carry x 50ft per arm

Two sets of:

Banded Press x 15 reps

Bear Crawl x 25 feet forwards, 25 feet backwards

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:

4 Strict Handstand Push-Ups or 8 Dumbbell Push Presses

8 Strict Pull-Ups

16 Kettlebell Swings

*Compare results to October 17, 2023.

Strength & Skill

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

Hollow Hold x 60 seconds

Rest as needed