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CrossFit – Mon, Jun 10

CrossFit Odyssey – CrossFit

Warm-Up (No Measure)

90 Seconds Arms Only Assault Bike

Thoracic Rotation x 10 per side

Kettlebell Complex

Kettlebell Halo x 5 per side

Half Kneeling Kettlebell Windmill x 5 per side

Kettlebell Strict Press x 5 per side

Shoulder Press (1×10, 1×5, 1×3, 3×3, 3×8)

Week 2 of a 6-week cycle.

Shoulder Press Prep:

1 0 strict presses with empty barbell

5 reps @ 45%

3 reps @ 55%

Shoulder Press

*Set 1 – 3 reps @ 60-65%

*Set 2 – 3 reps @ 65-70%

*Set 3 – 3 reps @ 70-75%

*Set 4 – 8 reps @ 75+%

*Set 5 – 8 reps @ 75+%

*Set 6 – 8 reps @ 75+%

Rest as needed

The goal is to perform sets 4-6 at 4-5% more

Please record sets 4-6.

FITNESS:

Three sets of:

Incline Alternating Dumbbell Bench Press x 10 reps each arm @ 20X1

(place a med ball under your scapulae; keep one arm fully extended while the other descends and presses)

Rest 15 seconds

Band-Resisted Push-Ups x Max Reps

Rest 60 seconds

Band-Resisted Dumbbell Row x 10 reps each @ 2111

Rest 60 seconds

*Please record load used for the incline alternating dumbbell bench press.

Incline Alternating DB Bench Press (Weight)

(Fitness only)

12 Minute AMRAP (AMRAP – Rounds and Reps)

PERFORMANCE:

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

4 Strict Handstand Push-Ups

6 Burpee Box Jump-Overs (24″/20″)

12 Kettlebell Swings (24/16 kg)

FITNESS:

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

4 L-Seated DB Press

6 Burpee Box Jumps/Step-Overs

12 Kettlebell Swings

Goal Rounds: 7+

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