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CrossFit – Fri, Jan 6

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
.

Two sets of:

Row x 90 seconds

Bowler/Curtsy Lunge x 8 per side

“Weight Plate Squat Warm-up”

Heels-elevated T-Spine Rotations x 3

Heels-elevated Flex and Extend x 3

Front Foot Elevated Split Split Squats x 6 per side

Plate Elevated Cossack Squats x 6 per side

Tempo Plate Squats x 6 reps @ 32X1 tempo

Weightlifting

Back Squat (3X2, 1 X MAX)

Every 3 minutes, for 12 minutes (4 sets) of: Back Squat

*Set 1 – 2 reps @ 85-90%

*Set 2 – 2 reps @ 85-90%

*Set 3 – 2 reps @ 85-90%

*Set 4 – Max Reps @ 80%

*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.

SQUATTING PROGRESSION| FITNESS:

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Left Leg Bulgarian Split Squat x 8 reps @ 3011

Station 2 – Right Leg Bulgarian Split Squat x 8 reps @ 3011

Station 3 – Front Leaning Rest on Rings x 45 seconds

Station 4 – Reverse Snow Angels x 10 reps @ 3030

Metcon

Before the Fadeout (Time)

PERFORMANCE:
For time:
1000 Meter Row
50 Alternating Pistols
25 Burpee Box Jump-Overs (24″/20″)

FITNESS:
For time:
1000 Meter Row
50 Alternating Pistols or Cossack Squats
25 Burpee Box Jump-Overs

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