FRIDAY, 10/4/19

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)

Lat Stretch x 60 seconds each side

Nose-to-Wall Handstand Hold x 30-60 seconds

Couch Stretch x 90 seconds each side

Nose-to-Wall Handstand Hold x 30-60 seconds

Every 90 seconds for 12 minutes (2 sets):

Station 1 – Donkey Kicks x 5 + Freestanding Handstand Hold

Station 2 – Walking Lunges x 10 steps + Lateral Lunges x 10 steps

Station 3 – Double DB Press x 5 + Overhead Carry x 20 yards

Station 4 – 30 seconds Hip Bridges @ 20X2 tempo + 30 seconds Hip Bridge Hold

Strength/Skill

Assault Bike Dirty 30

3 Rounds of

10 cal

10 air squats

10 push ups

10 pull ups or ring rows

…increasing intensity

Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes
PERFORMANCE: 19.3

FITNESS:

For time:

200-Foot Dumbbell Front-Racked Walking Lunges

50 Dumbbell Box Step-Ups

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

200-Foot Bear Crawl

Accessory Work

Three sets of:

Palloff Press x 10 reps per side

Rest 60 seconds

L-Sit Holds x 30-45 seconds

Rest 60 second

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