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)

.

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

Gymnastics Skills Warm-Up

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.

Weightlifting

Bench Press (4 X 6-8)

Every 3 minutes, for 12 minutes (4 sets):

Bench Press x 6-8 reps @ 20X1

Metcon

Metcon (No Measure)

Every minute, on the minute, for 20 minutes (4 sets of each):

Minute 1 – 20/15 Calories of Assault Bike

Minute 2 – 12-15 Toes to Bar

Minute 3 – 10-12 Stationary or Ring Dips @ 1111

Minute 4 – 15-20 Push-Ups

Minute 5 – Rest

Accessory Work

3 sets

25 banded triceps pressdowns

25 reverse snow angels