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)

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 60 seconds, for 4 minutes (2 sets) of:

Interval 1 – Donkey Kicks x 30 seconds effort

Interval 2 – Burpee Pull-Ups x 30 seconds effort

Strength/Skill

Take 15 minutes to rotate through practicing three gymnastics movements:

Movement 1 – Ring Muscle-Up Progressions OR Support Holds (both top and bottom)

Movement 2 – L-Sit Hold Progressions

Movement 3 – Handstand Hold Progressions

Metcon

Metcon (AMRAP – Reps)

PERFORMANCE:

Two sets for max reps of:

90 seconds of Assault Bike for Calories

Rest 30 seconds

90 seconds of Strict Handstand Push-Ups OR L-Seated Dumbbell Presses

Rest 30 seconds

90 seconds of Rowing for Calories

Rest 30 seconds

90 seconds of Ring Dips OR Stationary Dips

Rest 30 seconds

Rest 30 seconds

Accessory Work

Every minute, on the minute, for 6 minutes:

Minute 1 – 8-10 Supine Ring Rows @ 2111

Minute 2 – 45 Second Prone Plank Hold