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CrossFit – Wed, Jun 26

CrossFit Odyssey – CrossFit

Warm-Up (No Measure)

Warm-Up

1:00 Arms Only Assault or Echo Bike

10 reps per side – Thoracic Rotation

https://youtu.be/8S7qU8aRW4Y .

Two sets of:

30 Seconds Dead Hang from Pull-Up Bar

10 Easy Kip Swings

30 Seconds Nose to Wall Handstand Hold

30 sec Planche Plank

Workout prep:

3 strict pull-ups or 2 muscle-ups

3 Handstand Push-ups or L-seated Dumbbell press

6 Alternating Dumbbell Snatches

3 dips

Max Reps Conditioning (5 Rounds for reps)

Full Effort (Performance):

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…

Full Victory

For max reps:

60 seconds of Strict Pull-Ups

Rest 60 seconds

60 seconds of L-Seated DB Press

Rest 60 seconds

60 seconds of Rowing (for Calories)

Rest 60 seconds

60 seconds of Single-Arm Alternating Dumbbell Snatches

Rest 60 seconds

60 seconds of Box dips

Rest 60 seconds

60 seconds of Planche Plank
Record max reps for all stations and 1 calorie = 1 rep.

24 Minute EMOM (No Measure)

Full Effort (Performance):

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

Full Victory:

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

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

Minute 2 – Seated OH DB press 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 – Box Dips x 50-60% of Reps Achieved in 60 seconds

Minute 6 – 40 seconds of Planche Plank

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