Read more about our response to Covid-19 HERE

FRIDAY, 7/26/19

CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Banded Lat Pull Downs x 10-15 per arm

Y’s, T’s & W’s x 5 reps each

Lunge Matrix x 3 steps to each position

Two Sets:

Row x 30 seconds

Rest 30 seconds

Single-Leg Jumps x 5 each leg

Rest 30-60 seconds

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
FITNESS:

For time:

Row 1000 Meters

20 Burpees Over the Concept 2 Erg

40 Thrusters (45/33 lbs)

Compare results to April 19, 2019. Rest until relatively recovered, and then…

Strength/Skill

Bulgharian Split Squat (3 X (8+12))

Three sets of:

Bulgarian Split Squats x 8 reps @ 30X1

immediately followed by…

Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0

Rest 90 seconds between legs.

Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping Bulgarians without weight.


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.