CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Static Hang on Rings x 30-60 seconds

Wall Slides x 5 @ 1515

Scapular Pull-Ups on Rings x 10

Two Sets:

Dead Bugs x 10 @ 1515

Handstand Practice (freestanding or against a wall) x 60 seconds

Two Sets:

Row x 60 seconds

Wall Climbs x 1-2

Toes to Rings x 5-10

Strength/Skill

PERFORMANCE:

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1: Muscle-Ups x Max Reps in 45 seconds

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Station 2: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3: L-Sit x 45-60 seconds (accumulated)

FITNESS:

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1: Stationary Dips x 10-12 reps @ 2111

Station 2: Nose-to-Wall Handstand Hold x 60 seconds

Station 3: L-Sit x 45-60 seconds (accumulated)

Metcon

Metcon (Time)

PERFORMANCE:

For time:

50 Calories of Rowing

40 Toes to Bar

30 Strict Handstand Push-Ups

20 Dumbbell Thrusters (50/35 lbs)

10 Bar Muscle-Ups

FITNESS:

For time:

50 Calories of Rowing

40 V-Ups

30 Dumbbell Thrusters

20 Strict Pull-Ups

10 Strict Handstand Push-Ups or L-Seated DB Presses