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SATURDAY, 10/2/21

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)

“Joints/10’s

0:30 Downdog

0:30 Active Spiderman

0:30 Active Samson

0:30 Inchworm

0:30 Frog Hops

0:30 Slow Burpees

0:30 Knuckle Drags

0:30 Quad Stretch

0:30 High Knees

0:30 Butt Kicks

200m Jog

1 min in the bottom of an active squart (hold on to rig)

SQUAT THERAPY TO MED BALL

3 Slow Eccentric Squats (0:05 on the way down)

3 Pausing Squats (0:05 hovering over med ball)

3 Squats

WALL BALL

5 Squats w/ Med Ball (focus on front rack position: elbows tucked, med ball doesn’t drop below chin)

5 Med Ball Push Press (butt squeezes THEN press)

5 Pausing Wall Balls (0:05 in the bottom of the squat)

3 Wall Balls

PULL UPS

10 Scap Retractions

5 Kip Swings

1-3 Strict Pull Ups

3 Workout Variation Pull Ups

PULL UP PLAY

[3:00]

Give athletes a chance to practice a pull up progression they are working towards

PRACTICE ROUND

50m Run

5 Wall Balls

50m Run

4 Pull Ups

50m Run

3 Burpees

TURF & TURF [TEAM OF 2] (3 Rounds for time)

3 Rounds:

200 Meter Run (Partners MUST Run Together)

40 Wall Balls (Partition However)

(20/14)

[On the 9:00]

3 Rounds:

200 Meter Run (Partners MUST Run Together)

30 Pull Ups (Partition However)

[On the 18:00]

3 Rounds:

200 Meter Run (Partners MUST Run Together)

20 Burpees (Partition However)

*Sum Total Of 3 Times

9 Minute Cap For 3 Rounds

If Capped Put 9:00 As Score For That Round

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