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MONDAY, 3/28/22

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)

Two sets of:

Scapular pull-up x 10

Inchworm x 3 (walk arms as far out as you can while maintaining a hollow shape, then hold extended position for 3 seconds on each rep)

Alternating Cossack squat x 10

Two sets of:

Half pull-up x 2 @ 1113 (pull-up until arms are at 90 degrees and then hold for three seconds. If you don’t have strict pull-ups, attempt to pull as far as you can, then hold for three seconds)

Shoulder tap + push-up x 4

Air squat x 8

Two sets of:

Kip swing x 5

Toes-to-bar or Toes-to-bar Progression x 5

Medball squat x 5 (hold ball as if you are going to throw to target, but only perform the squat)

Followed by…

Two sets of:

2 Pull-ups

4 Toes-to-bar

6 Push-up

8 Wallballs

Rest 20-30 seconds


INVICTUS Baseline Interval Test (6 Rounds for time)

Every 5 minutes, for 30 minutes (6 sets) for times:

10 Strict Pull-Ups

15 Toes to Bar

20 Push-Ups

25 Wall Ball Shots (20/14 lbs to 10′)

December 6, 2021.

Accessory Work

Three sets of:

Suitcase Carry x 30-45 seconds each side

Rest as needed

Supine GHD Plank x 30-45 seconds

Rest as needed

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