Read more about our response to Covid-19 HERE

CrossFit – Wed, Jan 31

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
.

Three sets of:

60 Seconds Bike, Row, or Jog

100-foot Single Arm Overhead Carry (each arm)

:30 – :45 second *Hold*

*Set 1 – Push-Up Plank

*Set 2 – Back to Wall Handstand

*Set 3 – Nose to Wall Handstand

Two Sets of:

Ring Rows x 10 reps

Hollow Rocks x 10 reps

Supine Overhead Plate Lifts x 10 reps

Metcon

Metcon (5 Rounds for reps)

For max reps:

60 seconds of Bar Muscle-Ups or Strict Pull-Ups

Rest 60 seconds

60 seconds of Strict Handstand Push-Ups

Rest 60 seconds

60 seconds of Rowing (for Calories)

Rest 60 seconds

60 seconds of Single-Arm Alternating Dumbbell Snatches (50/35 lbs)

Rest 60 seconds

60 seconds of Ring or Stationary Dips

Rest 60 seconds

60 seconds of Front-Leaning Rest

Rest 4 minutes until the running clock reaches 15:00, and then…

Every minute, on the minute, for 24 minutes (4 sets) of:

Minute 1 – Bar Muscle-Ups or Strict Pull-Ups x 50-60% of Reps Achieved in 60 seconds

Minute 2 – Strict Handstand Push-Ups x 50-60% of Reps Achieved in 60 seconds

Minute 3 – Rowing x 50-60% of Calories Achieved in 60 seconds

Minute 4 – Single-Arm Alternating Dumbbell Snatches x 50-60% of Reps Achieved in 60 seconds

Minute 5 – Ring or Stationary Dips x 50-60% of Reps Achieved in 60 seconds

Minute 6 – 40 seconds of Front-Leaning Rest

POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.