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SATURDAY, 7/16/22

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)


Row or Jog x 800 meters at an easy pace

Two sets of:

Dip Support Hold x 30 seconds (the starting or top position of a dip)

Wall Sit x 30 seconds

Passive Supinated Hang on Pull-up Bar x 30 seconds

Two sets of:

Batwing Extensions x 5 reps @ 2121 tempo

Scapular Push-ups from Elbows or Hands x 8 reps @ 1111 tempo


Beach Muscles (Time)

In teams of two, with only one partner working at a time, complete the following for time:

1600 Meter Relay Run (alternating 400 meters)

immediately followed by…

20 rounds (partners alternating full rounds) of…

4 Strict Supinated-Grip Pull-Ups

8 Ring Dips or Stationary Dips

12 Push-Ups

16 Air Squats

immediately followed by…

1600 Meter Relay Run (alternating 400 meters)

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