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 seconds of Ring-Rows
30 seconds of Prone Plank hold
30 seconds of Superman/Hollow Body Swing
30 seconds of V-Ups
30 seconds of Donkey Kicks
30 seconds of Jumping Lunges or Mountain Climbers
Strength/Skill
Every 30 seconds, for 4 minutes (8 sets) of:
Feet on Floor Muscle-Up Transition x 1-3 reps OR Ring Muscle ups x 1-3
Two sets of:
Nose to Wall Handstand Hold x 60 seconds
Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Pick up each set where you left off at the start of each 3 minutes.