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CrossFit – Tue, Jul 2

CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats

Warm-Up (No Measure)

Using (2) 2.5 – 5 lb change plates:

Weighted Prone T-Raise x 10 with :02 Hold at Top

Prone External Shoulder Rotation x 10 with :02 Hold

Y’s, T’s, and W’s x 10 each

Shoulder Circles x 10 / direction

Cuban Press x 10

Plank with Forward Reach (with plates) x 10 / side

Plank with Lateral Reach (with Plates) x 10 /side

Scap Push-Up x 10

Weightlifting

Shoulder Press (2×3, 2×2, 1×1, 2x max)

Shoulder Press Prep

Barbell Press x 10 reps

5 Shoulder Press @ 45%

5 Shoulder Press @ 50%

Shoulder Press

*Set 1 – 3 reps @ 60-65%

*Set 2 – 3 reps @ 70-75%

*Set 3 – 2 reps @ 75-80%

*Set 4 – 2 reps @ 80-85%

*Set 5 – 1 reps @ 85-90%

*Set 6 – Max Reps @ 80%

*Set 7 – Max Reps @ 70%

Rest as needed

Please record set 6’s max reps.

Metcon

Max Reps Conditioning (3 Rounds for reps)

Performance:

Against a 3-minute running clock…

20/15 Calories of Assault Bike

15 Chest-to-Bar Pull-Ups

Max Reps of Strict Handstand Push-Ups in remaining time

Rest 3 minutes, and repeat for a total of three (3) sets.

Fitness

Against a 3-minute running clock…

20/15 Calories of Assault Bike

10 Strict Pull-Ups

Max Reps of Strict Handstand Push Ups or Dumbbell Push Press in remaining time

Rest 3 minutes, and repeat for a total of three (3) sets.

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