CrossFit Odyssey – CrossFit

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Warm-up

core: Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA At-Home Workouts – SUB LUNGES, BURPEES for Push Presses and Overhead Squats

Core #8 (No Measure)

2 sets of:

Standing Side Leg Lifts on Wall x 15/30/45 reps

Supine Piked Crunches x 10/20/30 reps

Hollow Body Lean on Wall x 15/30/45 seconds

Wall Slides x 10/20/30 reps

Support Hold or Swings on Chairs x 15/30/45 seconds

Warm-up (No Measure)

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Two Sets:

Single Arm KB Clean + Single Arm KB Push Press x 30 seconds per side

Rest 30 seconds

Metcon

Metcon

Metcon (6 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 or L-Seated Dumbbell Press

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 (on rings if you have an extra set)

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 or L-Seated Dumbbell Press 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 (on rings if you have an extra set)