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)

Supinated Grip Static Hang x 60 seconds (accumulated, if needed)

Perfect Stretch x 10 steps

Pronated Grip Static Hang in L-Sit or Tuck Position x 30 seconds (accumulated, if needed)

Bear Crawl x 20 steps forward + 20 steps backward

THEN:

Gymnastics Skills Warm-Up (brought to you by Invictus Gymnastics)…

Every 30 seconds, for 3 minutes (3 sets) of:

Interval 1 – Full Support Hold on Low Rings x 20 seconds

Interval 2 – Catch Position Hold on Low Rings x 10 seconds

Every 30 seconds, for 2 minutes (2 sets) of:

Interval 1 – Donkey Kicks x 30 seconds effort

Interval 2 – Hand Plank Shoulder Taps x 30 seconds effort

Strength/Skill

Push Jerk (8 X 1 + 1)

pPERFORMANCE:

Every 2 minutes, for 16 minutes (8 sets) of:

Push Jerk + Split Jerk

FITNESS:

Every 90 seconds, for 18 minutes (3 sets) of:

Station 1 – Landmine Press (right) x 8 reps @ 2111

Station 2 – Landmine Press (left) x 8 reps @ 2111

Station 3 – Reverse Snow Angels x 20 reps (slow & controlled)

Station 4 – 100-Farmer’s Carry with Heavy Kettlebells

Metcon

Metcon (AMRAP – Reps)

Three sets for max reps of:

60 seconds of Dumbbell Box Step-Overs (55/35 lb DBs; 24″/20″)

60 seconds of Strict Handstand Push-Ups

60 seconds of Toes to Bar OR V-Ups

60 seconds of Kettlebell Swings (24/16 kg)

Rest 60 seconds