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)

For 60 seconds, perform one set of:

Mini Handstand or Mini Release Handstand x 10 reps

Every 30 seconds, for 6 minutes (4 sets) of:

Interval 1 – Full Support Hold on Rings x 10-15 seconds

Interval 2 – Catch Position Hold x 10 seconds

*Accumulate time if necessary by placing feet on the floor when needed.

Interval 3 – Squatted Muscle-Up Transition x 3-5 reps

*The squatted muscle-up transitions are the transition only. Shoulders should be as near to the rings as possible for the duration of the reps (no pull-up nor dip)

Strength/Skill

PERFORMANCE:

Every minute, on the minute, for 12 minutes (3 sets) of:

Interval 1 – Wall-Facing Handstand Marching x 20 reps

Interval 2 – Wall Climb x 4 reps

Interval 3 – Ring Pull-Ups (with False Grip) x 8 reps

Interval 4 – Ring Dips (with or without scaling option) x 12 reps

FITNESS:

Every minute, on the minute, for 12 minutes (3 sets) of:

Interval 1 – Ring Pull-Ups Scaled x 10 reps

Interval 2 – Full Support Hold on Low Rings x 20 seconds

Interval 3 – Handstand Marching on Box x 30 reps

Interval 4 – Kick to Handstand on Wall Scaled x 40 seconds

Metcon

Metcon (5 Rounds for reps)

PERFORMANCE:

Five sets for max reps, each against a 3-minute running clock:

Row 500 Meters

Strict Handstand Push-Ups OR L-Seated Dumbbell Press x Max Reps

Rest 3 minutes between sets.