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MONDAY, 8/22/22

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:

Dumbbell Suitcase Deadlift x 8 reps, right

Dumbbell Waiter’s Carry x 50 feet, right

Dumbbell Suitcase Deadlift x 8 reps, left

Dumbbell Waiter’s Carry x 50 feet, left

“Hunter’s Clean Warm-up”

Clean Grip Romanian Deadlift x 5 reps

Clean Pull x 5 reps

Front Squat x 5 reps

Hang Clean & Push Press x 5

Clean & Push Jerk x 5

Power Clean & Push Jerk x 5

Clean & Jerk x 5

Weightlifting

Clean and Jerk (2X2, 8X1)

Every 2 minutes, for 20 minutes (10 sets) of:

Clean & Jerk

*Sets 1-2 – 2 reps @ 65-70%

*Sets 3-4 – 1 rep @ 75-80%

*Sets 5-6 – 1 rep @ 84-88%

*Sets 7-8 – 1 rep @ 92-96%

*Sets 9-10 – 1 rep @ 96+%

If you’re feeling good, aim for a new Clean & Jerk PR!

FITNESS:

Every minute, on the minute, for 20 minutes (4 sets) of:

Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111

Station 2 – Band-Resisted Face Pulls x 20 reps @ 1010

Station 3 – Pec-Stick Alternating Reverse Lunges x 10 reps @ 2011

Station 4 – Superman Punches x 30-40 seconds

Station 5 – Prone Plank Hold x 30-40 seconds

Metcon

Metcon (3 Rounds for time)

Every 5 minutes, for 15 minutes (3 sets) for times:

400 Meter Run

10 Strict Handstand Push-Ups

10 Ground to Overhead (135/95 lbs)

Note times for each of the three sets, and sum your total working time. The goal is to be aggressive and have the lowest total working time.
FITNESS:

Every 5 minutes, for 15 minutes (3 sets) for times:

400 Meter Run

30 Single Kettlebell Sumo Deadlifts

10 Strict Handstand Push-Ups or L-Seated DB Presses

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