Announcements
THIS SATURDAY!!
3/4/23 – 11am-1pm
FUN, FITNESS and FOOD!
We will have:
Food Truck with lots of yummies!
Kinetik Chain for fitness evaluations/massage
Bella Hampton Farms with Farm Fresh eggs and goodies
PLUS
23.3 – workout with John Mariotti
the 2nd Fittest Man on Earth 2022 age 65+
Friends and Family Welcome!
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
Walking Lunge x 10 reps
Air Squat x 10 reps
Side-Plank x 30 seconds per side
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 reps per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 5 reps @ 32X1 + 3 Squats, no tempo
Weightlifting
Tempo Front Squat (5 x (1+3))
Tempo Front Squat
PERFORMANCE & FITNESS | Squatting Progression:
Five sets of:
1 Tempo Front Squat @ 32X1 + 3 Front Squats
Rest 30 seconds
Seated Dumbbell External Rotations x 6-8 reps each @ 2111
Rest 30 seconds
Build to the heaviest possible front squat complex.
Metcon
Metcon (Time)
Four rounds for time:
10 Strict Pull-Ups
40 Jumping Squats (20/15 kg)
400 Meter Run