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CrossFit – Thu, May 16

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:

Palloff Hold x 20 seconds per side

Glute Bridge Walkout x 5 reps

Increasing pace as you go:

Row x 2 minutes

Kettlebell Goblet Hold Alternating Reverse Lunge x 20 reps

Row x 90 seconds

Kettebell Romanian Deadlift x 15 reps

Row x 60 seconds

Kettlebell Swing x 10 reps

Weightlifting

Deadlift (6X3)

Every 90 seconds for 9 minutes (6 sets):

Speed Deadlift x 3 reps @ 65% of 1-RM

Reset the barbell every time on the floor…do not perform these touch-and-go.

FITNESS:

Every 90 seconds, for 12 minutes (4 sets):

Station 1 – Banded Good Mornings x 12-15 @ 30X1

Station 2 – Supine Ring Rows x 12-15 reps @ 21X1

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 24 minutes of:

25 Double Kettlebell Deadlifts (24/16 kg)

100-Foot Double Kettlebell Overhead Carry (24/16 kg)

5 Ring Muscle-Ups

100-Foot Double Kettlebell Farmer’s Carry (24/16 kg)

FITNESS:

In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 24 minutes of:

25 Double Kettlebell Deadlifts

100-Foot Double Kettlebell Overhead Carry

10 Strict Pull-Ups

100-Foot Double Kettlebell Farmer’s Carry

If you don’t have a training partner for this session, use a 1:1 Work:Rest ratio – resting the length of time it took you to complete the preceding round.

If you don’t have a training partner for this session, use a 1:1 Work:Rest ratio – resting the length of time it took you to complete the preceding round.

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