MONDAY, 1/25/2021

CrossFit Odyssey – CrossFit

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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

Kari Pearce ABs 3 (No Measure)

Complete 3 rounds of each exercise before moving on to the next.

Level 1

:30 on/:15 off

– Rotating Planks

– Sit-Up Slides

– Crossbody Mountain Climbers

– Candlestick to Sit-Up

Level 2

:30 on/ :15 off

– Rotating Planks

– V-Sit Slides

– Crossbody Mountain Climbers

– Candlestick to Jump

Warm-up (No Measure)

Every 2 minutes, for 4 minutes (2 sets) of:

Jerk Balance x 3 reps

Every 2 minutes, for 4 minutes (2 sets) of:

Tall Jerks x 3 reps

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

FITNESS:

Every Minute on the Minute for 6 minutes (2 sets):

Station 1 – Parallette Shoot-Throughs x 3-5 reps

Station 2 – Glute Bridges x 10 @ 20X2

Station 3 – Paloff Side Steps x 4-5 each side

Weightlifting

Split Jerk (1X1)

“1-RM Split Jerk”

Take 20 minutes to find today’s 1-RM Split Jerk

Compare results to September 15, 2020.

FITNESS:

Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – Dumbbell Bench Press x 5-6 reps @ 21X1

Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

Station 3 – 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm

Metcon

Metcon (4 Rounds for time)

Every 4 minutes, for 16 minutes (4 sets) for times:

500 Meter Row

10 Strict Handstand Push-Ups or L-Seated Presses

20 Push-Ups

Go hard, earn your rest, and repeat!

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