CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats

Warm-up (No Measure)

.

Arms-only rowing x 10 reps

Hips-only rowing x 10 reps

Legs-only rowing x 10 reps

right into…

Row x 30 seconds at 20 strokes per minute

Row x 30 seconds at 22 strokes per minute

Row x 30 seconds at 24 strokes per minute

Row x 30 seconds at 26 strokes per minute

Two sets of:

Kip Swing x 10 reps

Piked Handstand Push-up x 10 reps

Dumbbell Suitcase Deadlift x 10 reps per side

Metcon

“Fran Sandwich” (Time)

For time:

1000 Meter Row

Rounds of 21, 15 and 9 reps of:

Thrusters (95/65 lbs)

Pull-Ups

800 Meter Run
FITNESS:

For time:

800 Meter Run

15 Dumbbell Thrusters

15 Strict Pull-Ups

12 Dumbbell Thrusters

12 Strict Pull-Ups

9 Dumbbell Thrusters

9 Strict Pull-Ups

1000 Meter Row

Compare your results to February 2, 2022.

Strength/Skill

Bulgharian Split Squat (2X 20 EACH LEG)

Two sets of:

Bulgarian Split Squat x 20 reps @ 1010

(perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement; you can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately)

Rest 60 seconds between legs, and 2-3 minutes between sets