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
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Two sets of:

Hang x 30 seconds

Prone Plank x 30 seconds

Wall Ball Halo x 5 reps per direction

youtube.com/watch?v=TlTiQX5omtM

Two sets of:

Scapular Pull-up x 10 reps

Kip Swing x 10 reps

Air Squat x 10 reps

Dive-Bomber Push-up x 10 reps

Metcon

INVICTUS Baseline Interval Test (6 Rounds for time)

Every 5 minutes, for 30 minutes (6 sets) for times:

10 Strict Pull-Ups

15 Toes to Bar

20 Push-Ups

25 Wall Ball Shots (20/14 lbs to 10′)
Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times – the sum of your six sets times.

*Compare your results to December 19, 2022.

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FITNESS:

You may scale The Invictus Test to 5-10-15-20 reps and/or scale the movements OR:

Alternative to the Baseline test:

Row/bike/run for 30-40 minutes in Zone 2