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
.

“General Rowing Warm-up”

Arms-only rowing x 10 reps

Hips-only rowing x 10 reps

Legs-only rowing x 10 reps

Row x 30 seconds at 20 strokes per minute

Row x 30 seconds at 22 strokes per minute

Row x 30 seconds at 24 strokes per minute

Row x 30 seconds at 26 strokes per minute

Scapular Pull-up x 10 reps

Single Arm Dumbbell Push Press x 10 reps

Dumbbell Goblet Squat x 8 reps

Kip Swing x 8 reps

Burpee x 6 reps

Single Arm Dumbbell Thruster x 6 reps per side

Metcon

Metcon (Time)

PERFORMANCE:

For time:

Row 1000 Meters

50 Thrusters (45/33 lbs)

30 Pull-Ups
.

FITNESS:

For time:

Row 1000 Meters

20 Burpees Over the Concept 2 Erg

40 Thrusters (20/15 kg)

Compare results to June 25, 2021.

Rest until relatively recovered, and then…

Strength/Skill

Three sets of:

Bulgarian Split Squats x 8 reps each leg @ 3111

Rest 45 seconds after each leg

Strict Handstand Push-Ups x 8-10 reps @ 2011

(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less)

Rest 90 seconds