Read more about our response to Covid-19 HERE

CrossFit – Thu, Jul 11

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

Warm-Up (No Measure)

General Warm-Up

1:00 Arms Only Assault or Echo Bike

10 reps per side – Thoracic Rotation

Kettlebell Circuit

5/side – Kettlebell Halo

5/side – Half Kneeling Kettlebell Windmill

5/side – Kettlebell Strict Press

Clean & Jerk Prep

5 Clean Pulls

5 Front Squats

5 Presses

5 Hang Power Clean & Jerks

5 Clean & Jerks

Weightlifting

Clean and Jerk (10 x 1)

Every 2 minutes, for 20 minutes (10 sets) of:

Clean & Jerk

*Sets 1-2 – 1- reps @ 65-70%

*Sets 3-4 – 1 rep @ 75-80%

*Sets 5-6 – 1 rep @ 84-88%

*Sets 7-8 – 1 rep @ 92-96%

*Sets 9-10 – 1 rep @ 96+%

If you’re feeling good, aim for a new Clean & Jerk PR!

FITNESS:

Every minute, on the minute, for 20 minutes (4 total sets) of:

Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111

Station 2 – Band-Resisted Face Pulls x 20 reps @ 1010

Station 3 – Alternating Reverse Lunges x 10 reps @ 2011

Station 4 – Superman Punches x 30-40 seconds

Station 5 – Prone Plank Hold x 30-40 seconds

Metcon

Interval Conditioning (3 Rounds for time)

PERFORMANCE:

Every 5 minutes, for 15 minutes (3 sets) for times:

400 Meter Run

10 Strict Handstand Push-Ups

10 Ground to Overhead (135/95 lbs)

FITNESS:

Every 5 minutes, for 15 minutes (3 sets) for times:

400 Meter Run

30 Single Kettlebell Sumo Deadlifts

10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

*Note times for each of the three sets, and sum your total working time. Goal is to be aggressive and have the lowest total working time.

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.