FRIDAY, 2/5/2021

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

Core #8 (No Measure)

2 sets of:

Standing Side Leg Lifts on Wall x 15/30/45 reps

Supine Piked Crunches x 10/20/30 reps

Hollow Body Lean on Wall x 15/30/45 seconds

Wall Slides x 10/20/30 reps

Support Hold or Swings on Chairs x 15/30/45 seconds

Warm-up (No Measure)

.

Perform 30 seconds each of the following movements…

*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Banded Squats

*Station 4 – Side Plank Hold

*Station 5 – Russian Step-Ups

Move through this with as little rest between movements as possible.

Weightlifting

Back Squat (2×3, 1×2, 1×1, 2×3)

Every 3 minutes, for 18 minutes (6 sets):

Back Squat

* Set 1 – 3 reps @ 70%

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 85%

* Set 4 – 1 rep @ 90%

* Set 5 – 3 reps @ 85%

* Set 6 – 3 reps @ 85%

Be as explosive as possible on the ascent out of the bottom of the squat.

FITNESS:

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

Station 1 – Left Leg Bulgarian Split Squat x 8 reps @ 3011

Station 2 – Right Leg Bulgarian Split Squat x 8 reps @ 3011

Station 3 – Front Leaning Rest on Rings x 45 seconds

Station 4 – Reverse Snow Angels x 10 reps @ 3030

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

30 Double-Unders

12 Wall Ball Shots (20/14 lbs)

12 Pull-Ups

FITNESS:

Complete as many rounds and reps as possible in 12 minutes of:

15/10 Calories of Assault Bike

12 Wall Ball Shots

6 Strict Pull-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.