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MONDAY, 7/1/19

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)

Wall Slides x 10 reps @ 2020

Y’s, T’s & W’s x 5 reps each

Three Sets:

Double-Under Practice x 30 seconds

Pec Activation x 60 seconds

Rest 30 seconds

Strength/Skill

Push Press (5X6)

PERFORMANCE:

Five sets of:

Push Press x 5-6 reps @ 11X2

Rest 2 minutes

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. Use the first two sets to build to a relatively heavy load, and perform the final three sets at a load that you can complete 5 reps, but the 6th rep will be extremely challenging to make.

FITNESS:

Three sets of:

Dumbbell Bench Press x 8-10 reps @ 2111

Rest 60 seconds

Side Plank Hold x 45 seconds each side

Rest 60 seconds

Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111

Rest 60 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORAMANCE:

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

40 Double-Unders

20 Alternating Dumbbell Snatches (55/35 lbs)

80-Foot Single-Arm Dumbbell Overhead Walking Lunges (55/35 lbs – 40-feet down and back, switch arms on return back)

FITNESS:

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

200 Meter Run

20 Alternating Dumbbell Snatches

80-Foot Single-Arm Dumbbell Overhead Walking Lunges (55/35 lbs – 40-feet down and back, switch arms on return back)


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