Announcements

No Classes Sunda, July 4th
HAPPY 4th of JULY!

MONDAY, July 5th
9am and 10:30am ONLY

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)

Y’s, T’s, W’s x 10 reps each

Bicep Curl + Press x 10 reps each arm

Bicep Openers x 10 reps

Delt Rows x 10 reps

Tempo Squats x 8 reps @ 3311

Skill-Based Movement Primer

Every 5 minutes, for 15 minutes (3 sets) for times:

400 Meter Run

10 Overhead Squats

8 Toes-to-Bar (fast and efficient)

Use a weight for the OHS you can handle easily

Weightlifting

Snatch (1X1)

Take 10 minutes to build to 75% of your 1-RM Snatch

Metcon

CrossFit Games 2021 Online Qualifier Event 4 – Masters Version (AMRAP – Reps)

Complete as many repetitions as possible in 10 minutes of:

10 Snatches

Rest 60 seconds

10 Snatches

Rest 60 seconds

10 Snatches

Rest 60 seconds

Max Reps of Snatches in time remaining

Weight for Snatches: 60%, 70%, 80%, and finishing at 90%.

Time cap: 10 minutes