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)
Wall Slides x 10 @ 3030
Lateral Lunges x 10 each side
Gymnastics Skills Warm-Up (brought to you by Invictus Gymnastics)…
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Full Support Hold on Low Rings x 20 seconds
Interval 2 – Catch Position Hold on Low Rings x 10 seconds
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Donkey Kicks x 30 seconds effort
Interval 2 – Hand Plank Shoulder Taps x 30 reps
Strength/Skill
Every 2 minutes, for 12 minutes (2 sets of each):
Muscle-ups (2 X 2-5)
PERFORMANCE:
Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
FITNESS:
Supine Ring Rows x 8-10 reps @ 2111
Handstand Walk (2X10M)
PERFORMANCE:
Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
FITNESS:
Handstand Hold x 45-60 seconds
(perform with nose to wall if capable of doing so)
L-Sit (2 X 45-60)
L-Sit or L-Sit Progression x 45-60 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 18 minutes of:
6 Strict Handstand Push-Ups
9 Strict Pull-Ups
12 Alternating Pistols (Single-Leg Squats)
FITNESS:
Complete as many rounds and reps as possible in 18 minutes of:
6 Strict Handstand Push-Ups or L-Seated Dumbbell Presses
9 Strict Pull-Ups
12 Alternating Cossack Squats with Goblet Hold
OR
FRIDAY CHALLENGE
Back Squat (1 X MAX)
1 min body weight back squats!
