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CrossFit – Tue, Feb 13

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:

300 Meter Row

50 Foot Kettlebell Overhead Carry, each arm

Two Sets of:

Prone Plank x 30 Seconds

Dive Bomber Push-Up x 10 Reps

Scapular Pull-Ups x 10 Reps

Kettlebell Single Arm Presses x 10 Reps, each arm

Shoulder Press (8 X 2)

Every 2 minutes, for 16 minutes (8 sets):

Shoulder Press x 2 reps @ 21X1

Start at approximately 70% of your 1-RM and build over the course of the 8 sets to the heaviest possible double.

FITNESS:

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Alternating Dumbbell Bench Press x 6 reps each arm @ 20X1

Station 2 – Landmine Row x 6 reps each arm @ 2111

Station 3 – Hollow Rocks or Hold x 60 seconds

Metcon

Metcon (Time)

PERFORMANCE:

Two rounds for time of:

30/25 Calories of Rowing

20 Chest-to-Bar Pull-Ups

20 Single-Arm Dumbbell or Kettlebell Push Press* (50/35 lbs)

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

FITNESS:

Two rounds for time of:

30/25 Calories of Rowing

20 Single-Arm Dumbbell or Kettlebell Push Press* (50/35 lbs)

15 Strict Pull-Ups

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 RighT

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