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TUESDAY, 11/2/21

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)

For 60 seconds, perform one set of:

Mini Handstand or Mini Release Handstand x 10 reps (https://www.youtube.com/watch?v=z1TjKUor2TA or https://www.youtube.com/watch?v=296n1QV7KmI)

Followed by…

Every minute, on the minute, for 6 minutes (2 sets) of:

Interval 1 – Cartwheel from Wall Practice x 40 seconds effort (https://www.youtube.com/watch?v=Gx3VEm6QDeA)

Interval 2 – Three Quarter Handstand on Wall x 30-40 seconds (https://www.youtube.com/watch?v=7mnVh1CJtZw

Interval 3 – Three Quarter Handstand (freestanding) x 8-10 reps (https://www.youtube.com/watch?v=J10MqnjtBFc)

Followed by…

Every 30 seconds, for 6 minutes (4 sets) of:

Interval 1 – Full Support Hold on Rings x 10-15 seconds

Interval 2 – Catch Position Hold x 10 seconds

*Accumulate time if necessary by placing feet on the floor when needed.

Interval 3 – Squatted Muscle-Up Transition x 3-5 reps (https://www.youtube.com/watch?v=J10MqnjtBFc)

*The squatted muscle-up transitions are the transition only. Shoulders should be as near to the rings as possible for the duration of the reps (no pull-up nor dip)

**Keep this movement slow and controlled. There should be no point in the movement that you feel you are utilizing momentum, and there should be no part of the movement that feels like you “drop” into a position.

Strength/Skill

PERFORMANCE:

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1: Muscle-Ups x Max Reps in 45 seconds

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Station 2: Handstand Walk x 10 meters

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

Station 3: L-Sit x 45-60 seconds (accumulated)

FITNESS:

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1: Stationary Dips x 10-12 reps @ 2111

Station 2: Nose-to-Wall Handstand Hold x 60 seconds

Station 3: L-Sit x 45-60 seconds (accumulated)

Metcon

Metcon (12 Rounds for reps)

PERFORMANCE:

Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:

Minute 1 – Rowing (for calories)

Minute 2 – Strict Handstand Push-Ups

Minute 3 – Bar Muscle-Ups

Minute 4 – 30-Second Front Leaning Rest on Rings

(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)

FITNESS:

Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:

Minute 1 – Rowing (for calories)

Minute 2 – Strict Handstand Push-Ups or L-Seated DB Presses

Minute 3 – Strict Pull-Ups

Minute 4 – 30-Second Front Leaning Rest on Rings

(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)

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