Announcements

CLOSED Saturday, 12/24 ~ Christmas Eve AND Sunday, 12/25 ~ Christmas Day!

Monday, 12/26 – 9am class and 12:00 class ONLY ~ Closed rest of day!

Have a wonderful holiday with your loved ones!

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
.

Three sets of:

Row x 250m

Tall Box Jump x 5 reps

One to two sets of:

“Hunter’s Clean Warm-up”

Clean Grip Romanian Deadlift x 5 reps

Clean Pull x 5 reps

Front Squat x 5 reps

Hang Clean & Push Press x 5

Clean & Push Jerk x 5

Power Clean & Push Jerk x 5

Clean & Jerk x 5

Weightlifting

Clean

Every 2 minutes, for 6 minutes (3 sets) of:

2 Clean Lift-Offs + Power Clean @ 60% of 1-RM Clean

FITNESS:

Hinging Progression

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Single-Arm Dumbbell Row x 6-8 reps each @ 2111

Station 2 – Posted Single-Leg Deadlifts x 8-10 reps each @ 3011

instagram.com/p/Bf_0fxSAVRz

Station 3 – Tall Box Jumps x 10 reps

(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 seconds to complete your 10 reps if done properly)

Metcon

Wildebeast (3 Rounds for reps)

PERFORMANCE:
Against a 3-minute running clock…
Row 500 Meters
Max Reps of Chest-to-Bar Pull-Ups
Rest 3 minutes and repeat for a total of THREE sets.

*Record number of pull-ups completed for each set.

FITNESS:
Against a 3-minute running clock…
Row 500 Meters
Max Reps of Strict Pull-Ups
Rest 3 minutes and repeat for a total of THREE sets.

*Record number of pull-ups completed for each set.