CrossFit - Tue, Aug 29 - CrossFit Odyssey

Our 10th-anniversary celebration will be on 9/9/23…details soon! We will have:

Dexa Scan! Sign up here to learn your visceral vs subcutaneous body fat as well as your bone density.

1:00pm – For the WOMEN – Dr. Welsh, OB/GYN and Dr. Ally, PT will talk about hormonal and pelvic floor muscle health in regards to exercise during menopause, followed by Q&A to address specific questions. Sign up HERE for this FREE seminar! Wives, daughters, mothers and friends are welcome! You do NOT need a membership!

2:00 pm – For EVERYONE – Dr. Brian Flanagan will discuss Back Health and Fitness and an overview of Dr. Peter Attia’s book, Outlive, about how to live a longer and HIGHER QUALITY life – as well as what tests you should request from your doctor and Q&A. Sign up HERE to reserve a seat – you do NOT have to be a member!

TYR will be here with some of their fantastic athletic gear including clothing, shoes, sunglasses and more!

Kinetik Chain will be here with chiropractic assessments

Art Medrano will be here with stretch sessions

AND we will have fun giveaways from LMNT, Fringe Sport, Goodr Sunglasses and more!

AND we will be holding a fundraiser and AUCTION to raise money for the people of Maui, Hawaii who have lost so much in the fires.

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
.

200 Meter Jog

Three Sets of:

Dumbbell Romanian Deadlifts x 10

Dumbbell Windmills x 5 each side

Dumbbell Glute Bridges x 15

Alternating V- Ups x 20

Weightlifting

Deadlift (1×6, 1×4, 1×2, 4×1)

Every 3 minutes, for 21 minutes (7 sets):

Deadlift

*Set 1 – 6 reps @ 60%

*Set 2 – 4 reps @ 70%

*Set 3 – 2 reps @ 75%

*Set 4 – 1 reps @ 80%

*Set 5 – 1 rep @ 80-84%

*Set 6 – 1 rep @ 84-87%

*Set 7 – 1 rep @ 87-90%

FITNESS:

Every 90 seconds, for 18 minutes (3 sets):

Station 1 – Barbell Hip Thrusts x 8 reps @ 2112

Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010

Station 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps @ 2111

Station 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps @ 2111

Metcon

Metcon (Time)

PERFORMANCE:

Three rounds for time of:

400 Meter Run

12 Toes to Bar

12 Left Arm Kettlebell Snatches (24/16 kg)

12 Right Arm Kettlebell Snatches (24/16 kg)

FITNESS:

Three rounds for time of:

400 Meter Run

24 V-Ups

24 Alternating Dumbbell Snatches