Announcements
CROSSFIT GAMES begin this Thursday, August 8th!
NO CLASSES Friday evening 8/9/24 (4:30 and 5:30)
and NO CLASSES Sunday, 8/11/24
CrossFit Odyssey – CrossFit
Joints/Tens (No Measure)
Joints Ten of each:
Pushups,
Back Extensions (supermans),
Situps,
Air Squats,
Pull-ups,
Push Presses and
Overhead Squats
.
Warm-up
Jumping Jacks x :30
Forward Back Hops x :30
Lateral Hops x :30
Diagonal Hops x :30
3 rounds, at a relaxed pace, of:
10 Push-Ups OR 3 Wall Walks
10 Air Squat
10 Samson Lunge
Metcon
Team Conditioning (2 Rounds for reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups
Rest 5 minutes, and when the running clock reaches 20:00…
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
30 Push-Ups
20 Alternating Dumbbell Snatches (50/35 lbs)
FITNESS:
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
20 Alternating Cossack Squats with Kettlebell Goblet Hold
20 Single-Arm Kettlebell Presses (10 each arm)
Rest 5 minutes, and when the running clock reaches 20:00…
Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
30 Push-Ups
20 Alternating Dumbbell Snatches
RUN COUNTS AS 4 POINTS (1 FOR EVERY 100M)
TWO SCORES – ONE FOR EACH 15 MINUTES
Please record TOTAL from both amraps.