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)

Static Hang x 60 seconds (accumulate if needed)

Y’s, T’s & W’s x 5 reps each

Handstand Hold x 60 seconds (accumulate if needed)

Strength/Skill

PERFORMANCE:

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1: Muscle-Ups x Max Reps in 45 seconds

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Station 2: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3: L-Sit x 45-60 seconds (accumulated)

FITNESS:

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1: Stationary Dips x 10-12 reps @ 2111

Station 2: Nose-to-Wall Handstand Hold x 60 seconds

Station 3: L-Sit x 45-60 seconds (accumulated)

Metcon

Metcon (AMRAP – Reps)

PERFORMANCE’

Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:

Minute 1 – Rowing (for calories)

Minute 2 – Strict Handstand Push-Ups

Minute 3 – Bar Muscle-Ups

Minute 4 – 30-Second Front Leaning Rest on Rings

(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)

FITNESS:

Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:

Minute 1 – Rowing (for calories)

Minute 2 – Strict Handstand Push-Ups or L-Seated DB Presses

Minute 3 – Strict Pull-Ups

Minute 4 – 30-Second Front Leaning Rest on Rings

(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)