Read more about our response to Covid-19 HERE

MONDAY, 8/23/21

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)

Hold bottom of Air Squat for 1 Minute

Two Sets:

30 seconds Side Plank

30 seconds Side Plank

30 seconds Single-Arm Plank

30 seconds Single-Arm Plank

Rest 30 seconds

Hold bottom of Air Squat for 1 Minute

Weightlifting

Snatch (1X1)

PERFORMANCE:

With empty bar:

8 Back Squat, 8 Snatch Grip Deadlift, 8 Snatch Grip Press from Behind the Neck

4 Muscle Snatch, 4 Overhead Squat

4 Hang Power Snatch, 4 Power Snatch

4 Squat Snatch

*Every new line means take a short break before moving to the next movements. If snatch/OHS isn’t working for you, do this complex with cleans instead.

Take 15-20 minutes to build to approximately 80-85% of your 1-RM Snatch

FITNESS:

Three sets of:

Turkish Get-Ups x 3 reps each arm

Rest 30-45 seconds

Bulgarian Goat Bag Swings x 10 reps @ 3011

Rest 30-45 seconds

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

Rest 30-45 seconds

Metcon

Metcon (10 Rounds for weight)

PERFORMANCE:

Every 2 minutes, for 20 minutes (10 sets) for max load successfully lifted:

350/300 Meter Row or Ski Erg (or 700/600 Meter Bike Erg)

3 Snatches

Sum the total amount of weight successfully lifted in the 30 snatch attempts.

FITNESS:

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

350/300 Meter Row or Ski Erg (or 700/600 Meter Bike Erg)

3 Wall Walks

POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.