CrossFit Odyssey – CrossFit

General Warm-up (No Measure)

Two Rounds:

Assault Bike x 1:00

Goat Bag Swings x 20

Inchworm to Push-Up x 8

Dynamic Ring Row x 12

Specific Warm-Up (No Measure)

Spend 6-8 minutes demonstrating customization options/progressions and allowing athletes to complete a few warm-up reps of their gymnastic selections.

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
Full Victory

“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)

Compare results to July 24, 2024.

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