CrossFit Odyssey – CrossFit
Warm-up
Joints/Tens (No Measure)
Joints
Ten of each:
pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats
Warm-up (No Measure)
Lat Stretch x 60 seconds each side
Nose-to-Wall Handstand Hold x 30-60 seconds
Couch Stretch x 90 seconds each side
Nose-to-Wall Handstand Hold x 30-60 seconds
Every 90 seconds for 12 minutes (2 sets):
Station 1 – Donkey Kicks x 5 + Freestanding Handstand Hold
Station 2 – Walking Lunges x 10 steps + Lateral Lunges x 10 steps
Station 3 – Double DB Press x 5 + Overhead Carry x 20 yards
Station 4 – 30 seconds Hip Bridges @ 20X2 tempo + 30 seconds Hip Bridge Hold
Strength/Skill
Assault Bike Dirty 30
3 Rounds of
10 cal
10 air squats
10 push ups
10 pull ups or ring rows
…increasing intensity
Metcon
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
PERFORMANCE: 19.3
FITNESS:
For time:
200-Foot Dumbbell Front-Racked Walking Lunges
50 Dumbbell Box Step-Ups
50 Strict Handstand Push-Ups or L-Seated DB Presses
200-Foot Bear Crawl
Accessory Work
Three sets of:
Palloff Press x 10 reps per side
Rest 60 seconds
L-Sit Holds x 30-45 seconds
Rest 60 second