Read more about our response to Covid-19 HERE

CrossFit – Mon, Feb 27

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
Complete rounds of 12, 9, and 6 repetitions for quality of:

Calorie Row

Dive-Bomber Push-up

Three sets of:

Banded Good Morning x 20 reps

Seated Pike Double-Leg Lift x 20 reps

Weightlifting

Deadlift (4 x 10)

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

Dead Stop Deadlifts x 10 reps @ 70-75% of 1-RM

Rest 30 seconds

Weighted Prayer Stretch x 60 seconds

Stand with the bar as fast as you can. Lower the bar to a dead stop and repeat for all reps. The band tensions should add about 45% of your 1-RM Deadlift tension at lockout.

FITNESS | Full Body Strength:

Every minute, on the minute, for 15 minutes (3 sets of each):

Station 1 – Weighted Box Step-Ups (Left Leg) x 8 reps @ 2111

Station 2 – Weighted Box Step-Ups (Right Leg) x 8 reps @ 2111

Station 3 – Single-Arm Dumbbell Row (Left) x 8 reps @ 2111

Station 4 – Single-Arm Dumbbell Row (Right) x 8 reps @ 2111

Station 5 – Seated Piked Double Leg Lifts x 20 reps

Metcon

Metcon (Time)

Performance:

For time:

1000 Meter Row

50 Toes to Bar

30 Dumbbell Box Step-Overs (20″ box; 50/35 lb DBs)

Fitness:

For time:

1000 Meter Row

50 V-Ups or 25 Strict Hanging Knees to Chest @ 2111

30 Dumbbell Box Step-Overs with DBs

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.