Announcements
CLOSED Saturday, 12/24 ~ Christmas Eve AND Sunday, 12/25 ~ Christmas Day!
Monday, 12/26 – 9am class and 12:00 class ONLY ~ Closed rest of day!
Have a wonderful holiday with your loved ones!
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
.
Three sets of:
Row x 250m
Tall Box Jump x 5 reps
One to two sets of:
“Hunter’s Clean Warm-up”
Clean Grip Romanian Deadlift x 5 reps
Clean Pull x 5 reps
Front Squat x 5 reps
Hang Clean & Push Press x 5
Clean & Push Jerk x 5
Power Clean & Push Jerk x 5
Clean & Jerk x 5
Weightlifting
Clean
Every 2 minutes, for 6 minutes (3 sets) of:
2 Clean Lift-Offs + Power Clean @ 60% of 1-RM Clean
Immediately followed by…
Every 2 minutes, for 16 minutes (8 sets) of:
Clean x 1 reps
Build over the eight sets to today’s heavy Clean.
FITNESS:
Hinging Progression
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Single-Arm Dumbbell Row x 6-8 reps each @ 2111
Station 2 – Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
instagram.com/p/Bf_0fxSAVRz
Station 3 – Tall Box Jumps x 10 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)
Metcon
Wildebeast (3 Rounds for reps)
PERFORMANCE:
Against a 3-minute running clock…
Row 500 Meters
Max Reps of Chest-to-Bar Pull-Ups
Rest 3 minutes and repeat for a total of THREE sets.
*Record number of pull-ups completed for each set.
FITNESS:
Against a 3-minute running clock…
Row 500 Meters
Max Reps of Strict Pull-Ups
Rest 3 minutes and repeat for a total of THREE sets.
*Record number of pull-ups completed for each set.