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