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MONDAY, 8/30/21

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)

Three sets of:

5-8 Prone Walkouts

10-15 Banded Bent-Over Seasaw Rows

45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)

Rest as needed

Row for 3 minutes. Every 30 seconds, sprint for 5-7 strokes then resume your regular pace.

Weightlifting

Deadlift (6 x 3)

Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo

* Set 1 – 50% of possible 3-RM x 5 reps

* Set 2 – 75% of possible 3-RM x 3 reps

* Set 3 – 85% of possible 3-RM x 2 reps

* Set 4 – 90-95% of possible 3-RM x 1 rep

* Set 5 – Test 3-RM

* Set 6 (optional) – Exceed Set 5 weight for 3-RM

Rest exactly 3 minutes between lifts

FITNESS:

Three sets of:

Deadlift x 6-8 reps @ 30X1

Rest 45 seconds

Dumbbell Shoulder Press x 8-10 reps @ 20X1

Rest 45 seconds

Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X1

Rest 45 seconds

Plank from Elbows x 45 seconds

Rest 45 seconds

Metcon

Metcon (3 Rounds for reps)

Three sets of:

Against a 2-minute running clock, complete as many rounds and reps as possilbe of:

5 Burpess Over the Barbell

5 Ground to Overhead (135/95 lbs)

Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.
FITNESS:

Three sets of:

Against a 2-minute running clock, complete as many rounds and reps as possilbe of:

5 Burpees

10 Kettlebell Swings

Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

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