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CrossFit – Thu, Jun 6

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

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

Weightlifting

Shoulder Press (1×10, 1×5, 1×3, 3×3, 3×10)

Prep:

10 Strict Presses with Empty Barbell

5 Strict Press @ 40%

3 Strict Press @ 50%

Shoulder Press

*Set 1 – 3 reps @ 60-65%

*Set 2 – 3 reps @ 65-70%

*Set 3 – 3 reps @ 70-75%

*Set 4 – 10 reps @ 70+%

*Set 5 – 10 reps @ 70+%

*Set 6 – 10 reps @ 70+%

Rest as needed

Build to the heaviest set of 10 possible.

Please record the last 3 sets of your 10 reps. This is Week 1 of the pressing cycle.

FITNESS:

Three sets of:

Arnold Press x 10 reps @ 2121

Rest 30 seconds

Reverse Hyper ISO Hold x 45-60 seconds

(prone, legs hanging off the bench, squeeze glutes, extend legs and hold position)

Rest 30 seconds

Squeeze Chest Press x 10 reps @ 3030

Rest 30 seconds

Straight Leg Raises x 10 reps @ 3030

(supine, holding bench with leg straight and butt just off the bench, raise until hips elevate off the bench)

Rest 30 seconds

Please record loads used for the Arnold Press and the Squeeze Chest Press.

Metcon

Metcon (3 Rounds for reps)

PERFORMANCE:

Against a 3-minute running clock…

24/16 Calories of Assault Bike

immediately followed by as many rounds and reps as possible of:

12 Push-Ups

6 Strict Pull-Ups

Rest 3 minutes and repeat for a total of three (3) sets.

FITNESS:

Against a 3-minute running clock…

20/12 Calories of Assault Bike

immediately followed by as many rounds and reps as possible of:

12 Push-Ups

12 Ring Rows

Rest 3 minutes and repeat for a total of three (3) sets.

Pick up each set of the couplet where you left off and note your total number of rounds and reps completed.

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