Announcements
THIS SATURDAY!!
3/4/23 – 11am-1pm
FUN, FITNESS and FOOD!
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We will have:
Food Truck with lots of yummies!
Kinetik Chain for fitness evaluations/massage
Bella Hampton Farms with Farm Fresh eggs and goodies
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PLUS
23.3 – workout with John Mariotti
the 2nd Fittest Man on Earth 2022 age 65+
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Friends and Family Welcome!
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
.
Two sets of:
Row x 90 seconds at moderate pace
Prone PVC Pass-Through x 10 reps
Two sets of:
Banded Face Pull x 20 reps
Banded Muscle Snatch x 10 reps
Burpee Broad Jump x 5 reps
Weightlifting
Muscle Snatch (10 x 3)
Performance:
Every 90 seconds, for 15 minutes (10 sets) of:
Muscle Snatch from 2″ Above the Knee x 3 reps
If you performed last week’s muscle snatches, you should increase the load this week by as much as mechanics will allow. If this is your first time with this movement, load the bar to prioritize good mechanics, primarily focusing on creating full and powerful hip and knee extension and maintaining an optimal bar path.
FITNESS | Nordics & Pulling:
Four sets of:
Nordic Curls x 4-6 reps @ 4011 (use band assistance if needed in order to keep the hips fully extended throughout the movement)
Rest 60 Seconds
Bent-Over Double Kettlebell Rows x 8-10 reps @ 2111 (rotate palms from pronated at the bottom to supinated at the top)
Rest 60 seconds
Metcon
Mozen (3 Rounds for time)
PERFORMANCE:
Every 5 minutes, for 15 minutes (3 sets) for times:
30/24 Calories of Rowing
20 Kettlebell Snatches (24/16 kg – 10 each arm)
10 Burpees to Target 6″ Above Reach
FITNESS:
Every 5 minutes, for 15 minutes (3 sets) for times:
30/24 Calories of Rowing
20 Kettlebell or Dumbbell Snatches (10 each arm)
10 Burpees to Target 6″ Above Reach
Mozen | Performance