Announcements
CROSSFIT GAMES begin this Thursday, August 8th!
NO CLASSES Friday evening 8/9/24 (4:30 and 5:30)
and NO CLASSES Sunday, 8/11/24
CrossFit Odyssey – CrossFit
Joints/Tens (No Measure)
Joints Ten of each:
Pushups,
Back Extensions (supermans),
Situps,
Air Squats,
Pull-ups,
Push Presses and
Overhead Squats
.
Warm-up
Band Assisted Lat Stretch x 60 seconds per side
PVC Pipe Pass Thrus x 10 reps
PVC Pipe OHS x 10 reps (slow)
Lateral Hops over PVC Pipe x 10 reps
Snatch Primer
With an empty barbell complete two sets of:
3 Muscle Snatches
3 Drop Snatches
Power Snatch x 2 reps @ 50%
Power Snatch x 2 reps @ 60%
Weightlifting
Power Snatch (5X3)
PERFORMANCE:
Every 3:00 for 15:00 (5 Rounds), of:
3 Power Snatches at 70-80% of 1RM Power Snatch
3 Box Jumps
3 Medball Scoop Tosses for Max Height
FITNESS:
Every 3:00 for 15:00 (5 Rounds), of:
3 Snatch Grip Deadlifts @ 3111
3 Box Jumps
3 Medball Scoop Tosses for Max Height
Metcon
Kettlehell (Time)
PERFORMANCE:
For time:
50 Kettlebell Swings
50 Box Step-Ups with Kettlebell Goblet Hold (20″, 24/16 kg)
50 Kettlebell Swings
FITNESS:
For time:
35 Kettlebell Swings
35 Box Step-Ups with Kettlebell Goblet Hold (20″, 20/12 kg)
35 Kettlebell Swings
Goal < 10:00