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:
Hang x 30 seconds
Prone Plank x 30 seconds
Wall Ball Halo x 5 reps per direction
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
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′)
This is a test we perform a couple of times per year. Initially it will feel great and you will have about 2:30 to rest. However, that will dwindle QUICKLY and you will find yourself gasping for air and staring at the bar. Please feel free to scale as needed – either scaling the movements back or scale the reps to 5-10-15-20. Just keep track in your Wodify notes so that you can beat yourself next time!