Announcements
CLOSED Saturday, 12/24 ~ Christmas Eve AND Sunday, 12/25 ~ Christmas Day!
Monday, 12/26 – 9am class and 12:00 class ONLY ~ Closed rest of day!
Have a wonderful holiday with your loved ones!
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:
Run x 200m
Passive Pronated Hang on Pull-up Bar x 30 seconds
Kettlebell Waiter’s Carry x 50 ft per arm
Two sets of:
Barbell Overhead Reverse Lunge x 10 reps (5 per side)
Burpee Broad Jump x 5 reps
Weightlifting
Split Jerk (12 x 1)
Performance | Split Jerk Progression
Every 90 seconds, for 18 minutes, complete (12 sets):
Behind the Neck Jerk x 1 reps @ 65-75%
Depending on preference, you can choose either split jerk or push jerk but focus should be on mechanics.
Fitness | Gymnastics Positional Work
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1 – 60 Seconds of Ring Support Holds (accumulate 30 seconds at the top, and 30 seconds at the bottom)
Movement 2 – 60 Seconds of L-Sit Hold (or L-Sit Variant)
Movement 3 – 60 seconds of Handstand Hold (freestanding, nose to wall, or back to wall)
Metcon
Metcon (Time)
Performance:
For time:
800 Meter Run
80 Push Presses (95/65 lbs)
800 Meter Run
.
Fitness:
For time:
800 Meter Run
25 Dumbbell Push Presses
25 Push-Ups
25 Dumbbell Push Presses
800 Meter Run