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CrossFit – Tue, May 28

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

Bear Crawl x 25 feet forwards, 25 feet backwards

Three sets of:

Tall Jerk x 5 reps

Depth Drop + Max Height Jump x 3 reps

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats
Row x 500m, nasal breathing only

Sumo Stance Banded Good Morning x 20 reps

Bodyweight Walking Lunge x 25 reps

Side Plank Hip Bounce x 30 per side

Two sets of:

Kettlebell Sumo Deadlift x 10 reps

Kettlebell Suitcase Deadlift x 10 reps per side

Weightlifting

Split Jerk (2x(3-5), 4×2, 6×1)

Every 90 seconds, for 3 minutes (2 sets):

Press from Split Jerk Position x 3-5 reps

Every 90 seconds, for 15 minutes (10 sets):

Split Jerk

*Sets 1-2 = 2 reps @ 65-70% of 1-RM

*Sets 3-4 = 2 reps @ 75-80%

*Sets 5-6 = 1 rep @ 85-90%

*Sets 7-8 = 1 rep @ 94-98%

*Sets 9-10 = 1 rep @ 101+%

FITNESS:

Every 90 seconds, for 18 minutes (3 sets) of:

Station 1 – Arnold Press x 10 reps @ 2121

Station 2 – Frog Pumps x 20-25 reps @ 1011

(focus on maximal contraction of your glutes during each hold at the top)

Station 3 – Zottman Curls x 10 reps @ 3030

Station 4 – Alternating Single-Leg V-Ups x 30-40 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 12 minutes of:

30 Double-Unders

12 Toes to Bar

12 Dumbbell Bench Press (50/35 lb DBs)

FITNESS:

Complete as many rounds and reps as possible in 12 minutes of:

30 Lateral Parallette Jump-Overs

12 Dumbbell Bench Press

100 Meter Dumbbell Farmer’s Carry

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