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SATURDAY, 1/19/2022

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)


Every minute, on the minute, for 12 minutes (3 sets):

Minute 1 – Prone Walk-Outs x 5 reps

Minute 2 – Row x 30 seconds

Minute 3 – Russian Baby Makers x 10 reps

Minute 4 – Burpee Broad Jumps x 3-5 reps


Metcon (AMRAP – Rounds and Reps)

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:

3 Strict Handstand Push-Ups

6 Strict Pull-Ups

9 Goblet Squats (32/24 kg)

12 Push-Ups

15 Calories of Rowing

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 goblet squats, Partner B does 12 push-ups, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

Accessory Work

Three sets of:

12-15 Dumbbell Hammer Curls

Max Effort Banded Biceps Curls

Do not rest between movements, but rest as needed between sets.

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