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