Read more about our response to Covid-19 HERE

CrossFit – Fri, May 31

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
.

Run x 400m, nasal breathing only

Two sets of:

Scapular Pull-up x 10 reps

Kip Swings x 10 reps

10 Empty Barbell Romanian Deadlifts

5 Empty Barbell Hang Power Cleans or Front Squats

Weightlifting

Hang Clean

Ten sets of:

Power Clean + Hang Clean

*Sets 1-3 @ 60-70% of 1-RM Clean

*Sets 4-6 @ 70-80%

*Sets 7-10 @ 80-85%

FITNESS:

Three sets of:

Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)

Rest 45 seconds

100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm

Rest 45 seconds

Bulgarian Goat Bag Swings x 10 reps @ 3011

Rest 45 seconds

Prone Plank Hold x 60 seconds

Rest 45 seconds

Metcon

Metcon (Time)

PERFORMANCE:

Option 1

Complete rounds of 9, 7 and 5 reps for time of:

205/145 lb Clean (power or full)

Ring Muscle-Up

OR…

Option 2

For time:

15 Power Cleans (155/105 lbs)

30 Ring Dips

10 Power Cleans

20 Ring Dips

5 Power Cleans

10 Ring Dips

Metcon (AMRAP – Rounds and Reps)

FITNESS OPTION:

Complete as many rounds and reps as possible in 8 minutes of:

10 Stationary Dips

10 Push-Ups

20 Kettlebell Swings

POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.