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CrossFit – Tue, Jul 9

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

Warm-up (No Measure)

Using (2) 2.5 – 5 lb change plates:

Xiopang x 6 / arm / direction

Delt Rows x 10

Unweighted Y, T, W’s x 5 Each

Bicep Curl and Press x 10/ arm

Quadruped Thoracic Rotation x 10 / side

.

Weightlifting

Shoulder Press (1×10, 1×5, 1×3, 8×2)

Shoulder Press Prep

Barbell Press x 10 reps

5 Shoulder Presses @ 50%

3 Shoulder Presses @ 60%

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 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)

FITNESS:

Two rounds for time of:

30/25 Calories of Rowing

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

10-15 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.

Goal < 11:00
Time Cap 14:00

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