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CrossFit – Thu, Jun 13

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 (No Measure)

250 Meter Row @ easy pace

150 Meter Row @ medium pace

100 Meter Row @ fast pace

and then …

Over the Shoulder Barbell or Rig Stretch x 30 seconds per side

Butterfly Stretch x 60 seconds (ease into this position)

Front/Back Squat Prep:

10 Empty Barbell Front Squats

5 reps @ 50%

4 reps @ 60%

Weightlifting

Front Squat (1×3, 1×2, 3×1, 1x MAX)

PERFORMANCE:

Every 2 minutes, for 12 minutes (6 sets):

Front Squat

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – Max Reps @ 80%

FITNESS:

Three sets of:

Back Squat x 5 reps @ 4221

Rest 45 seconds

Alternating Cossack Squats x 20 reps @ 20X1

Rest 45 seconds

Strict Toes to Bar x 5 reps @ 2120

Rest 45 seconds

Please record heaviest load used and make a note of how many reps you successfully made on set 6.

Metcon

Metcon (4 Rounds for time)

PERFORMANCE:

Every 5 minutes, for 20 minutes (4 sets) for times:

250 Meter Row

15 Front Squats (95/65 lbs)

10 Toes to Bar

FITNESS:

Every 5 minutes, for 20 minutes (4 sets) for times:

250 Meter Row

20 Goblet Squats (16/12kg)

15 V-Ups

Goal Times: Sub 3:00

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