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WEDNESDAY, 12/8/21

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)

.

Supinated Grip Static Hang x 60 seconds (accumulated, if needed)

Perfect Stretch x 10 steps

Pronated Grip Static Hang in L-Sit or Tuck Position x 30 seconds (accumulated, if needed)

Bear Crawl x 20 steps forward + 20 steps backward

Followed by…

Gymnastics Skills Warm-Up

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

Followed by…

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

Strength/Skill

PERFORMANCE:

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

Station 1 – 4-8 Ring Muscle-Ups

Station 2 – 50-75 Foot Handstand Walk

(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)

Station 3 – L-Sit x 60 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

FITNESS:

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

Station 1 – Supine Ring Rows x 10-12 reps @ 2111

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

Station 3 – L-Sit or Hollow Hold x 60 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

Metcon

Metcon (Time)

Two rounds for time of:

20/15 Calories of Assault Bike (or 25/20 Calories of Rowing)

800 Meter Run

20 Pull-Ups

Time cap = 12 minutes

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