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)

Two sets of:

Row x 200 meters

Rower Pike-up or Tuck-up x 10 reps

Two sets of:

Kip Swing x 10 reps

Piked Handstand Push-up x 10 reps

Dumbbell Suitcase Deadlift x 10 reps per side

Metcon

Metcon (5 Rounds for reps)

For Max Reps:

60 seconds of Bar Muscle-Ups or Strict Pull-Ups

Rest 60 seconds

60 seconds of Strict Handstand Push-Ups

Rest 60 seconds

60 seconds of Rowing (for Calories)

Rest 60 seconds

60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)

Rest 60 seconds

60 seconds of Ring or Stationary Dips

Rest 60 seconds

60 seconds of Front-Leaning Rest

Rest 4 minutes until the running clock reaches 15:00, and then…

Every minute, on the minute, for 24 minutes (4 sets) of:

Minute 1 – Bar Muscle-Ups or Strict Pull-Ups x 60% of Reps Achieved in 60 seconds

Minute 2 – Strict Handstand Push-Ups x 60% of Reps Achieved in 60 seconds

Minute 3 – Rowing x 60% of Calories Achieved in 60 seconds

Minute 4 – Single-Arm Alternating Dumbbell Snatches x 60% of Reps Achieved in 60 seconds

Minute 5 – Ring or Stationary Dips x 60% of Reps Achieved in 60 seconds

Minute 6 – 40 seconds of Front-Leaning Rest
Compare your results to January 28, 2022