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)

Every minute, on the minute, for 12 minutes:

Minute 1 – Handstand Hold Work x 34-45 seconds

Minute 2 – Roll to Candlestick x 10 reps

Minute 3 – Overhead Stability Hold x 30-45 seconds

(if you don’t have a Bamboo Bar, kettlebells, sandbag, plates, whatever is challenging!)

Every 3 minutes for 9 minutes:

60 second Goblet Squat Hold

5 Dumbbell Squat Jumps (light)*

10 Second Assault Bike Sprint

*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.

Metcon

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
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
FITNESS”

Complete as many rounds and reps as possible in 20 minutes of:

4 Strict Handstand Push-Ups or 8 Dumbbell Push Presses

8 Strict Pull-Ups

16 Kettlebell Swings

Compare results to October 8, 2021.

Strength/Skill

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

L-Sit Hold x 45-60 seconds (accumulated)

Rest as needed

Accessory Work

Every minute, on the minute (3 sets):

Station 1: 5 Dumbbell External Rotations per side (light)

Station 2: Butterfly Stretch x 45 seconds