FRIDAY, 1/8/2021

CrossFit Odyssey – CrossFit

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https://us02web.zoom.us/j/6210024813
Meeting ID: 621 002 4813

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA At-Home Workouts – SUB LUNGES, BURPEES for Push Presses and Overhead Squats

Core #2 (No Measure)

Core #2

Two sets, for time, of:

Hand Plank Shoulder Tap x 50 reps

Push-Up x 10 reps

Elbow Plank x 30 seconds

Push-Up x 10 reps

Hand Plank Shoulder Tap x 50 reps

Rest 60 seconds

Metcon

Metcon (6 Rounds for reps)

For max reps (or calories):

60 seconds of Assault Bike

Rest 60 seconds

60 seconds of Burpee Box Jump-Overs (24″/20″)

Rest 60 seconds

60 seconds of Toes to Bar

Rest 60 seconds

60 seconds of Double-Unders

Rest 60 seconds

60 seconds of Front Squats (135/95 lbs)

Rest 60 seconds

60 seconds of Push-Ups

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 – Assault Bike x 65-70% of Calories Achieved in 60 seconds

Minute 2 – Burpee Box Jump-Overs x 65-70% of Reps Achieved in 60 seconds

Minute 3 – Toes to Bar x 65-70% of Reps Achieved in 60 seconds

Minute 4 – Double-Unders x 65-70% of Reps Achieved in 60 seconds

Minute 5 – Front Squats x 65-70% of Reps Achieved in 60 seconds

Minute 6 – Push-Ups x 65-70% of Reps Achieved in 60 seconds

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