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MONDAY, 5/10/21

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)

Two sets of:

Incline T Raises x 10 reps @ 2121

(face down, raising straight arms at 90 degrees)

Incline Y Raises x 10 reps @ 2121

(face down, raising straight arms at 45 degrees)

Incline I Raises x 10 reps

(face down, raising straight arms in front)

Two sets of:

Biceps Opening Curls x 5/5/5 reps

Rest as needed

Triceps Opening Extensions x 5/5/5 reps

Rest as needed

Every Minute on the Minute for 3 Minutes (3 sets):

6 Shoulder Press

6 Alternating Reverse Lunges w/ Bar in Overhead Position

Tabata x 4 sets (2 minutes):

20 seconds Jumping Lunges

10 seconds Hold w/ Legs in Jerk Receiving Position

Weightlifting

Split Jerk (3X5, 2X2, 5X1)

Every 90 seconds, for 4:30 (3 sets):

Push Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

Every 2 minutes, for 14 minutes (7 sets):

Split Jerk

*Sets 1-2 = 2 reps at 80% of 1-RM Split Jerk

*Sets 3-4 = 1 rep at 90% of 1-RM Split Jerk

*Set 5 = 1 rep at 95% of 1-RM Split Jerk

*Sets 6-7 = 1 rep at 95%+ of 1-RM Split Jerk

FITNESS:

Three sets of:

Landmine Press x 8-10 reps @ 2111 (Left Arm)

Rest 30 seconds

Landmine Press x 8-10 reps @ 2111 (Right Arm)

Rest 30 seconds

Alternating Bent-Over Kettlebell Row x 10-12 reps @ 2111

Rest 60 seconds

Metcon

Metcon (AMRAP – Reps)

Three sets for max reps, each against a 3-minute running clock:

Row 500 Meters

Strict Handstand Push-Ups x Max Reps

Rest 3 minutes between sets.
FITNESS:

Three sets for max reps, each against a 3-minute running clock:

Row 500 Meters

Dumbbell Push Press x Max Reps

Rest 3 minutes between sets.

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