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SUNDAY, 1/2/22

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)

Kari Pearce #2 ABs

9 min amrap

– 10 Burpees

– 10 V-Ups

– 10 Plank Walkouts

– 10 Reach Thrus (each side)

– 10 Seated Leg Lifts

Then:

3-5 Minutes Handstand Walk Practice

Handstand marching free or on wall!!!

Weightlifting

Clean (1X19, 1X8, 1X6, 1X4)

For time:

10 Cleans @ 60% of 1-RM Clean

8 Cleans @ 65% of 1-RM

6 Cleans @ 70% of 1-RM

4 Cleans @ 75% of 1-RM

Use one barbell switching out your own plates. Move the barbell the fastest, most efficient way. Please note both your time and the load used In Notes

Metcon

Strict Nicole (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 20 minutes:

Run 400 Meters

Max Strict Pull-Ups

If you don’t have strict pull-ups then try this modification: Seated Strict Pull-Ups

This is a strict version of Nicole so instead of doing kipping pull-ups, you’ll be doing strict pull-ups. This workout is essentially testing strict pull-up endurance so be smart as to when you jump up onto the pull-up bar. Your set ends when you drop off the bar. Start off fast on your runs and then pull back with 100-150 meters left in your run to bring your heart rate down for your strict pull-ups. You can utilize any grip or do a mixture of grips throughout the workout!

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