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SUNDAY, 2/28/21

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

Warm-up (No Measure)

Two sets of:

Incline Dumbbell Y, T, W x 5 reps

Banded Lat Pull-Downs x 15 reps

Rest as needed

Gymnastic Skill Warm-Up

10-15 Half Pull-Ups

Every 30 seconds, for 2 minutes (2 sets) of:

Interval 1 – Full Support Hold on Rings x 20 seconds

Interval 2 – Catch Position Hold on Rings x 10 seconds

Every minute, on the minute, for 6 minutes (3 sets) of:

Interval 1 – Ring-Rows x 10-12 reps

Interval 2 – Kipping Half Pull-Up x 5-6 reps

OR

Baby Butterfly Pull-Ups x 5-6 reps

Metcon

Warm-up (No Measure)

Take 10 minutes to build up to your opening weight for your squat clean & jerks

Metcon (4 Rounds for reps)

Against a 3-minute running clock:

50 Double-Unders

10 Chest-to-Bar Pull-Ups OR 15 Chin-Over-the-Bar Pull-Ups

Max Reps of Squat Clean & Jerk

Rest 2 minutes and repeat for a total of FOUR sets – 20 minutes total.

*Set 1: 135/95 lbs

*Set 2: 115/75 lbs

*Set 3: 95/65 lbs

*Set 4: 75/55 lbs

Scaling Options for Pull-Up Variation (choose one of the following):

Band Assisted

Jumping Pull-Ups

Scaling Options for Double-Unders:

Single-Unders

Reduce the reps by half OR give yourself 45 seconds to get as many double-unders as possible

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