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

.

Warm-up

Two Rounds:

Assault Bike x 1:00

Goat Bag Swings x 20

Inchworm to Push-Up x 8

Dynamic Ring Row x 12

Spend 6-8 minutes going over gymnastics progressions and options. Complete 2-3 of each movement to prepare.

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
“Nate Jr”

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

2 Muscle-Up Transitions on the Low Rings

4 Handstand Push-Ups (kipping allowed)

8 Kettlebell Swings (24/16 kg)

OR

FITNESS:

4 Strict Handstand Push-Ups or 8 Dumbbell Push Presses

8 Strict Pull-Ups

16 Kettlebell Swings

Strength & Skill

Posterior Strength Accessory Finisher (Checkmark)

Three sets of:

Single-Leg Hip 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