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
.

Three sets of:

Double Under or Single Under x 20-30 seconds

Scap Pull-up x 10 reps

Dive Bomber Push-up x 5 reps

Two sets of:

Banded Lat stretch x 30 seconds each

Banded Triceps x 30 seconds each

Metcon

Strength & Skill

Ring Strength Progression:

Twelve (12) sets of:

20 Second Ring Support Hold

Rest 20 Seconds

20 Second Ring Dip Receiving Hold

Rest 20 Seconds

This portion will take 16 minutes. Try to hold for the full 20 second periods, but if you come down early, just rest and stay on schedule for the upcoming work intervals.

Ninja (Time)

PERFORMANCE:
Five rounds for time:
20 Double-Unders
15 Pull-Ups
10 Burpees
5 Strict Handstand Push-Ups

FITNESS | Bodyweight Conditioning:
Four rounds for time:
15/12 Calories of Assault Bike
12 Burpees
9 Strict Pull-Ups
6 L-Seated DB Presses