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)

Squat Therapy x 10 reps @ 3211 tempo

Supinated Grip Static Hang x 60 seconds (accumulate if needed)

Perfect Stretch x 10 steps

Pronated Grip Static Hang x 60 seconds (accumulate if needed)

Bear Crawl x 20 steps forward + 20 steps backward

Squat Therapy x 10 reps @ 3211 tempo

Followed by…

(Nasal Breathing Only)

30 Seconds Assault Bike

Over/Under Barbell x 3 reps in each direction

20 Seconds Assault Bike

Over/Under Barbell x 3 reps in each direction

10 Seconds Assault Bike

Over/Under Barbell x 3 reps in each directionench dips

Metcon

Metcon (8 Rounds for reps)

Every 4 minutes, for 32 minutes (8 sets) for max reps:

400 Meter Run

10 Strict Pull-Ups

Max Reps of Strict Handstand Push-Ups or Ring Dips*

*Perform Strict Handstand Push-Ups for sets 1, 3, 5 and 7, and Ring Dips for sets 2, 4, 6 and 8. Scale movements as needed.