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

(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 direction

Metcon

Devil’s Sweet Tooth (Time)

For time:

24/18 Calories of Assault Bike

12 Devil’s Presses (50/35 lbs)

20/14 Calories of Assault Bike

10 Devil’s Presses (50/35 lbs)

16/10 Calories of Assault Bike

8 Devil’s Presses (50/35 lbs)

12/6 Calories of Assault Bike

6 Devil’s Presses (50/35 lbs)

Accessory Work

Every minute, on the minute, for 15 minutes (3 sets):

Minute 1 – 45-second Wall Sit

Minute 2 – 45-second Pancake Stretch

Minute 3 – 45-second Front Leaning Rest on Rings

Minute 4 – 45-second Horse Stance Hold

Minute 5 – L-Sit x 10.10.10

(rest 5 seconds between 10-second holds)

https://www.youtube.com/watch?v=ejBaBXdg6rQ

Pancake stretch options at 9:15 of the video, and horse stance instruction at 21:40.