WEDNESDAY, 11/13/19

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)

Static Hang on Rings x 30-60 seconds

Wall Slides x 5 @ 1515

Scapular Pull-Ups on Rings x 10

Two Sets:

Dead Bugs x 10 @ 1515

Handstand Practice (freestanding or against a wall) x 60 seconds

Two Sets:

Row x 60 seconds

Wall Climbs x 1-2

Toes to Rings x 5-10

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 (Time)

PERFORMANCE:

For time:

50 Calories of Rowing

40 Toes to Bar

30 Strict Handstand Push-Ups

20 Dumbbell Thrusters (50/35 lbs)

10 Bar Muscle-Ups

FITNESS:

For time:

50 Calories of Rowing

40 V-Ups

30 Dumbbell Thrusters

20 Strict Pull-Ups

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

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.