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

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Warm-up

Two rounds of:

30 Second Elbow or Push-Up Plank Hold

30 Seconds Hang from Pull-up Bar

10 KB Romanian Deadlifts

30 Second Nose to Wall Handstand Hold

10-12 Ring Rows

Specific Warm-Up:

Handstand Negatives x 2-4 reps

Practice Strict HSPU x 3-5 reps (find different customizations for athletes here)

Kip Swing on the Rings x 5 reps

Ring Dips x 5 reps

Muscle Up Transitions on the Low Rings x 2-4 reps

Practice Ring Muscle-Ups x 2 reps (customizations with low rings or bands)

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
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FITNESS:

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

3 Kipping OR Strict Pull-ups OR Higher Level Dynamic Pull-up

6 Push-ups

9 Kettlebell Swings

Strength & Skill

Strength Finisher (3 Rounds for weight)

Three sets of:

Single-Leg Glute 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
Please record load used for the single-leg glute bridge. This could be done with no weight or a dumbbell.