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)

Two sets of:

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds

5 Kettlebell Windmills (each side)

10 Alternating Cossack Squats

30 Second Jump-Rope

Rest as needed

Gymnastics

Handstand Push-ups (3XMAX)

Strict Handstand Push-Up Density

For max reps:

90 seconds of Strict Handstand Push-Ups

Rest 30 seconds

60 seconds of Strict Handstand Push-Ups

Rest 30 seconds

30 seconds of Strict Handstand Push-Ups

Use a riser if needed

Note reps achieved for each set.

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
For max reps:

3 Minutes of Double-Unders

Metcon

Sage at 20 (AMRAP – Rounds and Reps)

20-Minute Work Capacity Test

Complete as many rounds and reps as possible in 20 minutes of:

20 Thrusters (135-85/95-55)

20 Pull-Ups

20 Burpees Over the Barbell