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THURSDAY, 6/27/19

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


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

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 seconds effort


Every 3 minutes, for 18 minutes (2 sets), rotate through the following stations:

Station 1 – Rope Climb Technique Work – no more than 4 ascents

(if you don’t have a rope, work on achieving 12 perfect L-Pull-Ups)

Station 2 – Freestanding Handstand Hold Work

(use partner assists to learn balance points and accumulate time upside down)

Station 3 – Ring Muscle-Up Technique Work – work on stringing them together efficiently, or work on developmental skills for achieving your first muscle-up. OR Tuck Rock to Tuck Sit x 15 reps


Metcon (Time)


For time:

1000 Meter Row

30 Strict Handstand Push-Ups

50 Pull-Ups


For time:

1000 Meter Row

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

25 Strict Pull-Ups

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