Read more about our response to Covid-19 HERE

FRIDAY, 6/19/2020

CrossFit Odyssey – CrossFit

Join Zoom Meeting
https://us02web.zoom.us/j/81571212894?pwd=c3VkVzh1MTM1K2pBdUw2eTVINUNaUT09
Meeting ID: 815 7121 2894
Password: 888159

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 #12 (No Measure)

3 sets of:

Breakdancers with Push-Up x 60 seconds

Hand Plank Arch/Hollow x 10/15/20 reps

Hollow Roll to Tuck-Up or V-Up x 10/20/30 reps

Reverse Snow Angle x 20/30/40 reps

Rest 2 minutes
https://www.youtube.com/watch?v=ohwMtU4uQKU

Warm-up (No Measure)

Two Sets:

Burpee Broad Jumps x 2

Single-Arm Kettlebell Swing x 5 (left)

Single-Arm Kettlebell Snatch x 5 (left)

Single-Arm Overhead Kettlebell Carry x 25 yards (left)

Burpee Broad Jumps x 2

Single-Arm Kettlebell Swing x 5 (right)

Single-Arm Kettlebell Snatch x 5 (right)

Single-Arm Overhead Kettlebell Carry x 25 yards (right)

Burpee Broad Jumps x 2

Strength/Skill

PERFORMANCE:

Four sets of:

Deadlift x 3-5 reps @ 20X1

Rest 20 seconds

Tall Box Jumps x 5 reps

(land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition)

Rest 3 minutes

FITNESS:

Three sets of:

Deadlift x 6-8 reps @ 20X1

Rest 45 seconds

Strict Toes to Bar x 8-10 reps

Rest 45 seconds

Box Jumps x 6-8 reps @ 15X1

(jump as high as possible and land softly on the top of a box; step down and wait 4-5 seconds and repeat; the goal is to emphasize the speed and height of the jump, so take your time recovering and resetting between reps)

Rest 45 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 8 minutes of: 15 Kettlebell Swings (24/16 kg)

30 Double-Unders

FITNESS:

Complete as many rounds and reps as possible in 8 minutes of:

15 Kettlebell Swings (24/16 kg)

20 Jumping Lunges

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.