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:
Assault Bike x 90 seconds at moderate pace
Supinated-Grip Hang on Pull-up Bar x 30 seconds
Dumbbell Waiter’s Carry x 50ft per arm
Two sets of:
Banded Press x 15 reps
Bear Crawl x 25 feet forwards, 25 feet backwards
Strength & Skill
Performance & Fitness | Upper Body Push & Pull
Six sets of:
Strict Ring Dips*
Rest 30 seconds
Frog Flags x 60-75 seconds
Rest 30-45 seconds
*Set 1 – Strict Ring Dips x Max Unbroken Reps
*Set 2 – Strict Ring Dips x 40% of Max Unbroken Reps
*Set 3 – Strict Ring Dips x 50% of Max Unbroken Reps
*Set 4 – Strict Ring Dips x 60% of Max Unbroken Reps
*Set 5 – Strict Ring Dips x 50% of Max Unbroken Reps
*Set 6 – Strict Ring Dips x 40% of Max Unbroken Reps
Substitute stationary or bench dips, or use a band.
Metcon
I-Formation (3 Rounds for reps)
Performance & Fitness:
Three sets for max calories/reps of:
2 Minutes of Assault Bike
Rest 60 seconds
30 Seconds of Dumbbell Push Press
30 Seconds of Dumbbell Overhead Hold
Rest 2 minutes