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)

Every 30 seconds, for 3 minutes (3 sets) of:

Interval 1 – Full Support Hold on Low Rings x 20 seconds

Interval 2 – Catch Position Hold on Low Rings x 10 seconds

Every 60 seconds, for 4 minutes (2 sets) of:

Interval 1 – Donkey Kicks x 30 seconds effort

Interval 2 – Burpee Pull-Ups x 30 seconds effort

Row for 60 seconds at 90+% effort

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