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)
Joints/10s
10 Slow and Controlled Deep Squat Progressions
youtube.com/watch?v=mVsg948mHc0
10 Scap Push-Ups + 10 Slow and Controlled Push-Ups
One sets of:
30 Seconds Banded Monster Walks (forward)
30 Seconds Banded Monster Walks (backward)
30 Seconds Lateral Banded Walk (right)
30 Seconds Lateral Banded Walk (left)
30 Seconds Kipping Half Toes-to-Bar
Rack Mobility Drill of your choice
15 Second Static Hold on top of Rings (keep feet on floor if assistance is needed)
15 Second Static Hold in Deep Ring-Dip (keep feet on floor if assistance is needed)
Metcon
Metcon (5 Rounds for reps)
At the 0:00 mark:
Event 1
For max reps:
30 Seconds of Front Squats
35-39: 225/185 lbs
40-49: 205/155 lbs
50-54: 185/135 lbs
55-59: 155/115 lbs
60+: 135/95 lbs
Barbell can be taken from the rack.
Metcon (3 Rounds for reps)
When the running clock hits 5:00…
Event 2
35-54:
Invictus Muscle-Up Density Test
For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups
Note reps achieved for each set.
(Takes 5 minutes to complete)
55+:
Invictus Ring-Dip Density Test
For max reps:
90 seconds of Ring-Dip
Rest 60 seconds
60 seconds of Ring-Dip
Rest 60 seconds
30 seconds of Ring-Dip
Note reps achieved for each set.
(Takes 5 minutes to complete)
Scaling Options for Ring Muscle-Ups (choose one of the following):
Ring Muscle-Up Alternatives
Box Jump to Full Support
Kipping Pull-Up on Rings
Muscle-Up Transition (Feet on Box)
Muscle-Up Transition (Feet on Floor)
Single-Leg Row Muscle-Up to Catch
Metcon (Calories)
At the 20 minute mark:
Event 3
For max calories:
90 seconds of Assault Bike
Metcon (Time)
When the running clock reaches 22:00 (30 second transition between event 4 and 5) …
Event 4
For time:
age 35-49:100-Foot Handstand Walk
50-54: 75-Foot Handstand Walk
55-59: 50-Foot Handstand Walk
60+: 25-Foot Handstand Walk
*3 MINUTE TIME CAP
Scaling Options for Handstand Walk:
For time:
35-49: 12 Wall Walks
50-54: 10 Wall Walks
55-59: 8 Wall Walks
60+: 6 Wall Walks
Rest 15 minutes after Event 4, and then…
Metcon (AMRAP – Rounds and Reps)
At the 40:00 mark:
Event 5
Complete as many rounds and reps as possible in 4 minutes of:
35-54:
21 Thrusters (95/65 lbs)
21 Chest-to-Bar Pull-Ups
55+:
21 Thrusters (65/45 lbs)
21 Chin-over-the-Bar Pull-Ups
Note reps achieved for each set.
Substitutions for Pull-Ups:
Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups
Band Assisted