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 today’s 1-RM Tempo Back Squat @ 32X1
Followed by…
One set of:
Back Squat x Max Reps @ today’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 – Back Squat x 12 reps @ 20X1
Station 2 – Kettlebell Sumo Deadlifts x 20 reps @ 10X1
Station 3 – 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