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CrossFit – Tue, Aug 15

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:

Assault Bike x 2 minutes

Plank x 1 minute

Bottom Squat KB Goblet Hold x 30 seconds

Two sets of:

Banded Face Pull x 20 reps

Air Squat x 10 reps

Weightlifting

Front Squat (1X3, 1X2, 4X1)

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 – 1 rep @ 90+%

FITNESS:

Every minute, on the minute, for 15 minutes (3 sets) of:

Station 1 – Front-Racked KB or Goblet Squats x 5 reps @ 42X1

Station 2 – Banded Bent-Over Rows x 10 reps @ 2012

Station 3 – Banded Biceps Curls x 20 reps @ 10X0

Station 4 – Split Squat Pulses x 40 seconds (Left Side)

Station 5 – Split Squat Pulses x 40 seconds (Right Side)

Movement notes:

*Banded Bent-Over Rows – rotate grip from pronated at full arm extension to supinated as the shoulder blades come together with hands at waistline.

*Split Squat Pulses – oscillate from the 1/4 of the way to the bottom of the lunge to 3/4 of the way to the top – pulsing in this middle ground for a full 40 seconds.

Metcon

Charley Horse (Time)

For time:

50/35 Calories of Assault Bike

(or 75/50 Calories of Rowing on Concept 2)

25 Front Squats (175/115 lbs)

25 Burpee Box Jump-Overs (24″/20″)

Barbell should start from the ground.
.

FITNESS:

For time:

50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)

30 Kettlebell Front Squats

15 Box Step-Overs with Kettlebell Farmer’s Carry

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