Read more about our response to Covid-19 HERE

FRIDAY, 9/10/21

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)

Elephant Marching x 20 steps (slow โ€“ hold each step a few seconds)

(focus on what the area you just mobilized is doing)

Two Sets:

“W” Hold x 20-30 seconds

Alternating Plank to Pike Toe Touches x 20-30 seconds

Two Sets:

Ground to Sky Touches x 8-10

Tuck Jumps x 3-5

Strength/Skill

Four sets of:

Prone Lying Banded Hamstring Curls x 20 reps @ 10X0

immediately followed byโ€ฆ

Romanian Deadlift x 6 reps @ 4011

immediately followed byโ€ฆ

Box Jump x 6 reps

(jump as high and land as soft as possible; then step down)

Rest 2 minutes

Metcon

Metcon (Time)

For time:

1000 Meter Row

50 Toes to Bar OR 50 V-Ups OR 25 Strict Hanging Knees to Chest @ 2111

30 Dumbbell Box Step-Overs (20โ€ณ box; 50/35 lb DBs)

Compare results to February 3, 2021.

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!
By providing your phone number, you agree to receive text messages from CrossFit Odyssey

learn more about our membership options

Fill out the form below to get started.