SATURDAY, 12/14/19

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)

Tabata x 2 sets each of:

(20 seconds work followed by 10 seconds rest = 1 set)

– Single-Arm Plank

– Alternating Lateral Lunges

– Side Plank

– Air Squats

– Hollow Hold or Rock

– Plank Shoulder Taps

– V-Ups

– Bear Crawl

– Frog Jumps

– Wall Climbs

Metcon

Metcon (Time)

FITNESS:

HARD: In teams of three, complete the following for time:

1200 Meter Relay Run

120 Kettlebell Swings

90 Jumping Lunges or Alternating Reverse Lunges

60 Box Step-Overs with Dumbbells

1200 Meter Relay Run

120 Kettlebell Swings

90 Jumping Lunges or Alternating Reverse Lunges

60 Box Step-Overs with Dumbbells

1200 Meter Relay Run

Metcon (Time)

PERFORMANCE:

HARDER: In teams of three, complete the following for time:

1200 Meter Relay Run

120 Double-Unders

90 Power Cleans (115/75 lbs)

60 Box Step-Overs with Dumbbells (55/35 lb DBs)

1200 Meter Relay Run

120 Double-Unders

90 Power Cleans

60 Box Step-Overs with Dumbbells

1200 Meter Relay Run

Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit. Coaches will encourage communication and vocal support of your teammates. Tell your teammate when you are strong and can keep going, and tell them when you need assistance before you expected to need it. The key to quick times is communication and quick transitions.

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