SUNDAY, 11/22/2020

CrossFit Odyssey – CrossFit

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https://us02web.zoom.us/j/6210024813
Meeting ID: 621 002 4813

Warm-up

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

Kari Pearce #5 (No Measure)

Level 1

:20on/ :10off

Hollow Rocks

Arch Rocks

Rest 1:00 then

6 MIN AMRAP

6 Burpees

12 Reverse Crunches with a Twist (6 each)

18 Alternating Tuck Up (9 each)

Level 2

:30 of each back and forth

Hollow Rocks

Arch Rocks

Rest 1:00 then

6 MIN AMRAP

6 Burpees

12 Reverse Crunches with a Twist (6 each)

18 Walking V-Ups (9 each)

Weightlifting

Shoulder Press (1×5, 1×4, 1×3, 1×2, 4×1)

Every 2 minutes, for 16 minutes, complete:

Strict Press

Set 1: 5 reps @ 50%

Set 2: 4 reps @ 60%

Set 3: 3 reps @ 70%

Set 4: 2 reps @ 75%

Set 5: 1 rep @ 85-90%

Set 6: 1 rep @ 90-95%

Set 7: 1 rep @ 95-100%

Set 8: 1 rep @ 102%

Snatch (6x(2+1))

Every 2 minutes, for 12 minutes (6 sets):

Snatch Lift-Off x 2 + Snatch

Sound mechanics are a priority so only build to a safe load

Metcon

Metcon (Time)

For time:

40/30 Calorie Assault Bike

20 Ground to Overhead

At the 10 minute mark . . .

For time:

40/30 Calorie Assault Bike

40 Alternating Dumbbell Snatch

At the 20 minute mark . . .

For time:

40/30 Calorie Assault Bike

60 Wall Ball Shots

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