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CrossFit – Tue, Jun 4

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

Three rounds, of:

30 Second Side Plank

10 Kettlebell Swings

10 Goblet Squats

3-5 reps of each:

Clean deadlift to Mid Thigh

Hang Power Clean

Front Squat

Push Press

Split Jerk with pause in receiving

2 Halting Clean Deadlift + Clean + Jerk @ 40%

1 Halting Clean Deadlift + Clean + Jerk @ 50%

Weightlifting

Clean and Jerk (6 x (1+1+1), 4×1)

PERFORMANCE:

This is Week 1 of 8 on the Clean & Jerk Cycle.

Every 90 seconds, for 9 minutes (6 sets):

Halting Clean Deadlift + Clean + Jerk

(Perform a Clean Pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a Clean & Jerk

Every minute, on the minute, for 4 minutes (4 sets):

Clean & Jerk x 1 rep @ 80%

FITNESS:

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

Station 1 – Romanian Deadlift x 8 reps @ 4011

Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111

Station 3 – Side Plank x 45 seconds per side

Metcon

Midline Chaos Conditioning (Time)

PERFORMANCE:

For time:

15 Ground to Overhead (135/95 lbs)

30 Toes to Bar

12 Ground to Overhead

24 Toes to Bar

9 Ground to Overhead

18 Toes to Bar

Goal Time: 10:00

Time Cap: 15:00

.

FITNESS:

Three rounds for time of:

30 Alternating Single-Arm Dumbbell Snatches

40 V-Ups

Goal Time: 16:00

Time Cap: 20:00

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