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CrossFit – Mon, Apr 15

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:

Supinated Grip Passive Hang on Pull-up Bar x 60 seconds

Dive-Bomber Push-up x 10 reps

Run x 200m

Two sets of:

Banded Palloff Hold x 30 seconds per side

Unweighted Hip Bridges x 10 reps

Weightlifting

Push Press (2x(3-5), 8x(1+1+1))

Every 90 seconds, for 3 minutes (2 sets):

Press from Split Jerk Position x 3-5 reps

Every 90 seconds, for 12 minutes (8 sets):

Push Press + Power Jerk + Split Jerk

*Sets 1-2 = 60-65% of 1-RM Push Press

*Sets 3-4 = 70-75%

*Sets 5-6 = 80-83%

*Sets 7-8 = 85-88%

*SCORE GOES AS PUSH PRESS BECAUSE THAT SHOULD BE THE HARDEST OF THE 3 LIFTS

FITNESS:

Every minute, on the minute, for 16 minutes (4 sets):

*Station 1 – Landmine Press x 6-8 reps @ 2111 (Left Arm)

*Station 2 – Landmine Press x 6-8 reps @ 2111 (Right Arm)

*Station 3 – Supine Ring Row x 8 reps @ 2111

*Station 4 – Prone Swimmers x 5 reps @ 4040

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 12 minutes of:

4 Strict Handstand Push-Ups

8 Toes to Bar

12 Kettlebell Swings (24/16 kg)

FITNESS:

Complete as many rounds and reps as possible in 12 minutes of:

4 Strict Handstand Push-Ups or 8 L-Seated Dumbbell Presses

8 Toes to Bar or 12 V-Ups

12 Kettlebell Swings

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