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SUNDAY, 1/16/22

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)

3-5 Minutes Easy Pace on Assault Bike, BikeErg or Row

T-Spine Pulse on Box or Bench x 60 seconds (pulse)

Scap Ring-Rows x 5 reps

Ring-Rows x 10 reps (slow and controlled)

V-Ups x 15 reps

5 Superman/Hollow Swings on Pull-Up Bar

5 Scap Pull-Ups

5 Strict Pull-Ups

Strength/Skill

Every minute, for 12 minutes, (6 sets) of:

Station 1: 45 seconds Handstand Marching Attempts

Station 2: 4 Pull Ups + 2 Chest-to-Bar Pull-Up + 1 Bar Muscle-Up

55+: 4 Pull Ups + 2 Chest-to-Bar Pull-Up

Metcon

Metcon (2 Rounds for reps)

Complete as many reps possible in 4 minutes of:

200 Meter Run

10 Burpee Pull-Ups

20 Shoulder to Overhead (65/45 lbs)

30 Weighted Sit Ups (20/14 lbs)

40 Thrusters (65/45 lbs)

50 Double Unders

Rest until the clock reaches 6:00, then perform….

Complete as many reps possible in 6 minutes of:

200 Meter Run

10 Burpee Pull-Ups

20 Shoulder to Overhead (65/45 lbs)

30 Weighted Sit Ups (20/14 lbs)

40 Thrusters (65/45 lbs)

50 Double Unders

Metcon (Time)

Rest until the clock reaches 15:00, then perform….

Complete for time:

200 Meter Run

10 Burpee Pull-Ups

20 Shoulder to Overhead (65/45 lbs)

30 Weighted Sit Ups (20/14 lbs)

40 Thrusters (65/45 lbs)

50 Double Unders

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