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 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

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 10′)
*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