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SATURDAY, 7/18/2020

CrossFit Odyssey – CrossFit

Warm-up

Join Zoom Meeting

https://us02web.zoom.us/j/6210024813

Meeting ID: 621 002 4813

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA At-Home Workouts – SUB LUNGES, BURPEES for Push Presses and Overhead Squats

Core #13 (No Measure)

2 sets of:

Hand Plank Arm Scratchers x 10 reps

Elbow Plank Oblique Crunches x 10 reps

Hollow Body Flutter Kicks x 30seconds

Tuck Rocks (fast) x 30 reps

()

Metcon

Metcon (5 Rounds for reps)

For max reps (or calories):

60 seconds of Assault Bike, Bike Erg or Rowing

Rest 60 seconds

60 seconds of Alternating Dumbbell Snatches (50/35 lbs)

Rest 60 seconds

60 seconds of Toes to Bar

Rest 60 seconds

60 seconds of Double-Unders

Rest 60 seconds

60 seconds of Front Squats (135/95 lbs)

Rest 60 seconds

60 seconds of Push-Ups

Rest 4 minutes until the running clock reaches 15:00, and then…

Every minute, on the minute, for 24 minutes (4 sets) of:

Minute 1 – Assault Bike or Rowing x 55-65% of Calories Achieved in 60 seconds

Minute 2 – Alternating Dumbbell Snatches x 55-65% of Reps Achieved in 60 seconds

Minute 3 – Toes to Bar x 55-65% of Reps Achieved in 60 seconds

Minute 4 – Double-Unders x 55-65% of Reps Achieved in 60 seconds

Minute 5 – Front Squats x 55-65% of Reps Achieved in 60 seconds

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