CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Supinated Grip Static Hang x 60 seconds (accumulated, if needed)

Perfect Stretch x 10 steps

Pronated Grip Static Hang in L-Sit or Tuck Position x 30 seconds (accumulated, if needed)

Bear Crawl x 20 steps forward + 20 steps backward

Strength/Skill

Gymnastics Skills Warm-Up (brought to you by Invictus Gymnastics)…

Every 30 seconds, for 3 minutes (3 sets) of:

Interval 1 – Full Support Hold on Low Rings x 20 seconds

Interval 2 – Catch Position Hold on Low Rings x 10 seconds

Followed by…

Every 30 seconds, for 2 minutes (2 sets) of:

Interval 1 – Donkey Kicks x 30 seconds effort

Interval 2 – Hand Plank Shoulder Taps x 30 seconds effort

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:

20/15 Calories of Assault Bike or 30/20 Row

15 Ring Dips

30 Russian Kettlebell Swings

60 Double Unders

15 Ring Dips

30 Russian Kettlebell swings

20/15 Calories of Assault Bike or 30/20 Row

FITNESS:

In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:

20/15 Calories of Assault Bike or 30/20 Row

15 Stationary Dips

30 Russian Kettlebell Swings

120 SINGLE Unders

15 Stationary Dips

30 Russian Kettlebell swings

20/15 Calories of Assault Bike or 30/24