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CrossFit – Mon, Sep 11

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:

30 Single or Double Unders

Kettlebell Farmer’s Carry x 100m

Two sets of:

Prone Plank x 30 Seconds

Kettlebell Romanian Deadlift x 10 Reps

Kettlebell Sumo Deadlift x 10 Reps

Kettlebell Swing x 10 Reps

Depth Drop + Broad Jump x 3

Weightlifting

Deadlift (1X8, 1X6, 1X4, 1X2, 4X1)

Every 3 minutes, for 24 minutes (8 sets):

Deadlift

*Set 1 – 8 reps @ 55%

*Set 2 – 6 reps @ 65%

*Set 3 – 4 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 1 rep @ 101%

*Set 8 – 1 rep @ 101-105%

Rest as needed

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

FITNESS:

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

Station 1 – Barbell Hip Thrusts x 4-5 reps @ 20X1

(try to use around 80% of your 1-RM Deadlift or more)

Station 2 – Bottom’s Up Kettlebell Carry x 30 seconds each arm

Station 3 – Cobra Peel-Offs x 5-6 reps (hold for 10-12 seconds)

Station 4 – Bear Crawl ISO Barbell Roll-Outs x 45-60 seconds

Compare your results to April 3, 2023.

Metcon

1-time exercise (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 10 minutes of:

50 Double-Unders

40-Foot Walking Lunges with Farmer’s Carry (24/16 kg KBs; 20′ out and 20′ back)

FITNESS:

Complete as many rounds and reps as possible in 10 minutes of:

40 Lateral Plate Hops*

40-Foot Walking Lunges with Farmer’s Carry (24/16 kg KBs; 20′ out and 20′ back)

*Lateral Plate Hops – Stand between two 2-4″ plates and hop from side to side, touching the ground in the middle between each rep

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