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)
.
Supinated Grip Static Hang x 60 seconds (accumulated, if needed)
Perfect Stretch x 10 steps
Pronated Grip Static Hang in L-Sit or Tuck Position x 30 seconds (accumulated, if needed)
Bear Crawl x 20 steps forward + 20 steps backward
Followed byโฆ
Gymnastics Skills Warm-Up
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 โ Full Support Hold on Low Rings x 20 seconds
Interval 2 โ Catch Position Hold on Low Rings x 10 seconds
Followed byโฆ
Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 โ Donkey Kicks x 30 seconds effort
Interval 2 โ Hand Plank Shoulder Taps x 30 seconds effort
Strength/Skill
PERFORMANCE:
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 โ 4-8 Ring Muscle-Ups
Station 2 โ 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if youโre still learning hand balancing)
Station 3 โ L-Sit x 60 seconds
(accumulate the time if youโre unable to maintain this position unbroken)
FITNESS:
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 โ Supine Ring Rows x 10-12 reps @ 2111
Station 2 โ Nose-to-Wall Handstand Hold x 60 seconds
Station 3 โ L-Sit or Hollow Hold x 60 seconds
(accumulate the time if youโre unable to maintain this position unbroken)
Metcon
Metcon (Time)
Two rounds for time of:
20/15 Calories of Assault Bike (or 25/20 Calories of Rowing)
800 Meter Run
20 Pull-Ups
Time cap = 12 minutes