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FRIDAY, 7/15/22

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)

Assault Bike x 5 mins, nasal breathing only

“Weight Plate Squat Warm-up”

Heels-elevated T-Spine Rotations x 3 per side

Heels-elevated Flex and Extend x 3 reps

Front Foot Elevated Split Split Squats x 6 reps per side

Plate Elevated Cossack Squats x 6 reps per side

Tempo Plate Squats x 3 reps @ 32X1 tempo

Weightlifting

Back Squat (3×8, 2×4)

Every 3 minutes, for 15 minutes (5 sets):

Back Squat

*Sets 1-3: 8 reps @ 65-70%

*Sets 4-5: 4 reps @ 75-80%

FITNESS:

Every minute, on the minute, for 16 minutes (4 sets):

Minute 1 – Goblet Squat x 6 reps @ 32X1

Minute 2 – V-Ups x 20 reps

Minute 3 – Medball Leg Curls x 6 reps @ 3011

Minute 4 – Hollow Rock or Hold x 40 seconds

Metcon

Charley Horse (Time)

For time:

50/35 Calories of Assault Bike

(or 75/50 Calories of Rowing on Concept 2)

25 Front Squats (175/115 lbs)

25 Burpee Box Jump-Overs (24″/20″)

Barbell should start from the ground.
For time:

50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)

30 Kettlebell Front Squats

15 Box Step-Overs with Kettlebell Farmer’s Carry

Compare results to March 30, 2022.

Accessory Work

Tabata Plank

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