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)
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 donโt 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 byโฆ
Two sets of:
2 Pull-ups
4 Toes-to-bar
6 Push-up
8 Wallballs
Rest 20-30 seconds
Metcon
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 10โฒ)
*COMPARE RESULTS TO
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