SUNDAY, 12/29/19

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)

Banded Perfect Stretch x 60 seconds per side

Leg Reach x 10 reps

Banded Good Mornings x 15 reps

Rockettes x 10 reps

Forward Leg Swings x 10 reps each leg (hold onto a rack while performing your leg swings)

Lateral Leg Swings x 10 reps each leg

Reach Thrus x 5 reps

Strength/Skill

Back Squat (5 x 3)

Back Squat Progressions

Every 3 minutes, for 15 minutes (5 sets):

Back Squat x 3 reps @ your 5-RM Back Squat weight

Metcon

Metcon (Time)

For time:

12 Chest-to-Bar Pull-Ups

15 Overhead Squats (95/65 lbs)

20 Bar Facing Burpees

15 Overhead Squats (95/65 lbs)

12 Chest-to-Bar Pull-Ups

*Time Cap: 12:00

at the 15:00 mark, complete:

Three rounds for time of:

15 Deadlifts (185/125 lbs)

400 Meter Run

Accessory Work

Grip Strength Accessory Work

Two sets of:

100-Foot Yoke Carry

Rest 2-3 minutes

100-Foot Farmers Carry

Rest 2-3 minutes

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.