FRIDAY, 10/30/2020

CrossFit Odyssey – CrossFit

Join Zoom Meeting
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

Kari Pearce #5 (No Measure)

Level 1

:20on/ :10off

Hollow Rocks

Arch Rocks

Rest 1:00 then

6 MIN AMRAP

6 Burpees

12 Reverse Crunches with a Twist (6 each)

18 Alternating Tuck Up (9 each)

Level 2

:30 of each back and forth

Hollow Rocks

Arch Rocks

Rest 1:00 then

6 MIN AMRAP

6 Burpees

12 Reverse Crunches with a Twist (6 each)

18 Walking V-Ups (9 each)

Warm-up (No Measure)

Mini-Band Activation x 10 steps/reps each

Monster Walk Forward + Backward

Lateral Step Left + Right

Squat

Clamshells Left + Right

Hip Bridge

Straight Leg Raises Left + Right

Skydivers

*Your glutes should be on fire!

Weightlifting

Back Squat (3×2, 3×4)

PERFORMANCE:

Every 2:30, for 15 minutes (6 sets):

Back Squat

*Sets 1-3 = 2 reps @ 88-90%

*Sets 4-6 = 4 reps @ 80-83%

The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.

FITNESS:

Every 90 seconds, for 18 minutes (3 sets each) of:

Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1

(place front foot on a platform approximately 2-4″ higher than back foot)

Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1

Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010

Station 4 – Reverse Snow Angels x 15 reps @ 2020

Metcon

Metcon (Time)

PERFORMANCE:

Three rounds for time of:

21 Thrusters (95/65 lbs)

21 Toes-to-Bar

FITNESS:

Three rounds for time of:

21 Dumbbell Thrusters

21 V-Ups

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.