FRIDAY, 5/31/19

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)

Wall Slides x 10 @ 3030

Lateral Lunges x 10 each side

Gymnastics Skills Warm-Up (brought to you by Invictus Gymnastics)…

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 30 seconds, for 2 minutes (2 sets) of:

Interval 1 – Donkey Kicks x 30 seconds effort

Interval 2 – Hand Plank Shoulder Taps x 30 reps

Strength/Skill

Every 2 minutes, for 12 minutes (2 sets of each):

Muscle-ups (2 X 2-5)

PERFORMANCE:

Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps

(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)

FITNESS:

Supine Ring Rows x 8-10 reps @ 2111

Handstand Walk (2X10M)

PERFORMANCE:

Handstand Walk x 10 meters

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

FITNESS:

Handstand Hold x 45-60 seconds

(perform with nose to wall if capable of doing so)

L-Sit (2 X 45-60)

L-Sit or L-Sit Progression x 45-60 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 18 minutes of:

6 Strict Handstand Push-Ups

9 Strict Pull-Ups

12 Alternating Pistols (Single-Leg Squats)

FITNESS:

Complete as many rounds and reps as possible in 18 minutes of:

6 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

9 Strict Pull-Ups

12 Alternating Cossack Squats with Goblet Hold

OR

FRIDAY CHALLENGE

Back Squat (1 X MAX)

1 min body weight back squats!


POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.