Read more about our response to Covid-19 HERE

FRIDAY, 12/31/21

Announcements

NEW YEAR’s SCHEDULE:
FRIDAY – 8:00, 10:00, 12:30 ONLY

SATURDAY – 10am ONLY

HAPPY NEW YEAR!

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

Warm-up (No Measure)

Core#14…3 sets of:

Side Hand/Elbow Plank Hip Taps x 10 reps

Elbow Plank Arch/Hollow x 10 reps

Skydivers x 10 reps

Hollow Body Crunches x 10 reps

Bent-over Reverse Crunches x 10 rep

THEN

Three Rounds w/ Your Wall Ball:

3 Wall Balls

3 Straight Body Sit-Ups (holding wall ball to ceiling)

3 Rotational Throws into Wall on Each Side

Weightlifting

Tempo Back Squat (1×1, 1 x max)

In 16-18 minutes, build to todayโ€™s 1-RM Tempo Back Squat @ 32X1

Followed byโ€ฆ

One set of:

Back Squat x Max Reps @ todayโ€™s 1-RM Tempo Back Squat

(perform these without any tempo prescription)

FITNESS:

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1 โ€“ Back Squat x 12 reps @ 20X1

Station 2 โ€“ Kettlebell Sumo Deadlifts x 20 reps @ 10X1

Station 3 โ€“ Single-Arm Dumbbell Row x 6 reps each @ 2111

Metcon

Metcon (Time)

Four rounds for time of:

21 Wall Ball Shots

15 Hanging Leg Raises or V-Ups

9 Strict Handstand Push-Ups or L-Seated DB Presses

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