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 โ Full Support Hold on Rings x 10-15 seconds
Interval 2 โ Catch Position Hold x 10 seconds
*Accumulate time if necessary by placing feet on the floor when needed.
Interval 3 โ 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 โ Wall-Facing Handstand Marching x 20 reps
Interval 2 โ Wall Climb x 4 reps
Interval 3 โ Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 โ Ring Dips (with or without scaling option) x 12 reps
FITNESS:
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 โ Ring Pull-Ups Scaled x 10 reps
Interval 2 โ Full Support Hold on Low Rings x 20 seconds
Interval 3 โ Handstand Marching on Box x 30 reps
Interval 4 โ 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.