SATURDAY, 8/17/19

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)

Band Distracted Pec Stretch x 60 seconds per side

Banded Passthroughs x 10 reps while at the bottom of the squat

Strength/Skill

“Every minute on the minute for 8 minutes (2 sets):

Minute 1 – KB Windmill x 5 reps per side

Minute 2 – KB Suitcase Deadlift x 5 reps per side (medium weight)

Minute 3 – KB Goblet Squats x 5 reps with a 3-second hold at the bottom

Minute 4 – Assault Bike x 10 strokes for max calories

Metcon

Metcon (AMRAP – Rounds and Reps)

“AMRAP (with a Partner) in 34 minutes

100 Burpee Box Jump-Overs (24/20 in)

800 meter Run

100 Wall Ball Shots (30/20 lb)

800 meter Run

200 Double-Unders (100 each)

800 meter Run

One partner works while the other rests. Partition the work as needed, except for the run (both athletes run together). For the double-unders, each partner must complete 100 total.

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.