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MONDAY, 4/4/22

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)

Two sets of:

“Weight-Plate Squat Warm-Up”

Ankle T-spine rotations x 3 breaths per side

Tall T-spine rotations x 3 breaths per side

Heels-Elevated Flex and Extend x 6

Front Foot Elevated Split Squat x 6 reps per side

Plate Elevated Cossack Squat x 6 reps per side

Tempo Plate Front Squat x 2 reps @ 5551 tempo

Weightlifting

Back Squat (2X5, 1X3, 2X2, 1X1)

Every 2 minutes, for 16 minutes (8 sets):

Back Squat

*Set 1 – 5 reps @ 70-74% of 1-RM

*Set 2 – 5 reps @ 75-79%

*Set 3 – 3 reps @ 80-84%

*Set 4 – 2 reps @ 85-89%

*Set 5 – 2 reps @ 90-94%

*Sets 6-8 – 1 rep @ 95+%

FITNESS:

Three sets of:

Back Squat x 6-8 reps @ 32X1

Rest 60 seconds

Medicine Ball Hamsting Curls x 15-20 reps @ 2111

Rest 60 seconds

Hollow Body Roll to Superman x 6 rolls each way

Rest 60 seconds

Metcon

Complete as many rounds and reps as possible in 12 minutes of:

20/15 Calories of Assault Bike

20 Alternating Pistols

10 Toes to Bar

OR

Complete as many rounds and reps as possible in 12 minutes of:

20/15 Calories of Assault Bike

20 Alternating Cossack Squats

20 V-Ups

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

20/15 Calories of Assault Bike

20 Alternating Pistols

10 Toes to Bar

OR

Complete as many rounds and reps as possible in 12 minutes of:

20/15 Calories of Assault Bike

20 Alternating Cossack Squats

20 V-Ups

Accessory Work

3 sets

30 sec elbow plank

15 elbow jacks

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