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)
.
“General Rowing Warm-up”
One set of:
Arms-only rowing x 10 reps
Hips-only rowing x 10 reps
Legs-only rowing x 10 reps
right into…
Row x 30 seconds at 20 strokes per minute
Row x 30 seconds at 22 strokes per minute
Row x 30 seconds at 24 strokes per minute
Row x 30 seconds at 26 strokes per minute
Two sets of:
Kip Swing x 10 reps
Piked Handstand Push-up x 10 reps
Dumbbell Suitcase Deadlift x 10 reps per side
Gymnastics
PERFORMANCE:
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
FITNESS:
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Supine Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – L-Sit or Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
Muscle-ups (3 X 4-8)
Handstand Walk (3X 50-75′)
L-Sit (30 X 60 SECONDS)
Metcon
Metcon (Time)
PERFORMANCE:
Two rounds for time of:
25/20 Calories of Rowing
800 Meter Run
20 Pull-Ups
Time cap = 12 minutes
FITNESS:
Two rounds for time of:
25/20 Calories of Rowing (Scale as needed)
800 Meter Run (Scale as needed)
12 Strict Pull-Ups
Time cap = 12 minutes
Accessory Work
Three sets of:
8-10 Tempo Incline Dumbbell Bench Press @ 3131
Rest 30 seconds
8-10 Dumbbell Overhead Triceps Extensions @ 2121
Rest 60 seconds