Read more about our response to Covid-19 HERE

SUBDAY, 11/17/19

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)

Two sets of:

30 Second Side Plank (left)

30 Second Scapular Circles from Push-Up Position

30 Second Side Plank (right)

30 Second Scap Pull-Ups

Rest 30 seconds

12 Slow Squats

12 Alternating Cossack Squats

12 Glute Bridges

Rest as needed

Strength/Skill

Back Squat (5 X 3-4)

Back Squat Progression

Five sets of:

Tempo Back Squat x 3-4 reps @ 4111

(MUST move up in weight from November 10, 2019)

Rest 3 minutes

Horizontal Pressing Progressions

Three sets of:

DB Bench Press x 6-8 reps @ 2011

Rest 45 seconds

Supinated Grip Barbell Row x 6-8 reps @ 2111

Rest 45 seconds

Metcon

Metcon (Time)

For time:

800 Meter Run

75 Kettlebell Swings (55-35/35-25)

50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish)(55-35/35-25)

75 Kettlebell Swings(55-35/35-25)

800 Meter Run

Accessory Work

Core Progressions

Four sets of:

20 Seconds Side Plank Hip Drops (right) x Max Reps

(while holding a side plank, lower the hips until they touch the floor, then bring the hips back into position)

10 Seconds Rest

Four sets of:

20 Seconds Side Plank Hip Drops (left) x Max Reps

10 Seconds Rest

Rest 60 seconds, and then …

Four sets of:

Hollow Body Hold x 20 seconds

Rest 10 seconds

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.