SUNDAY, 3/1/2020

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)

Dynamic Range of Motion Series

Inchworm Walk + Scap Push-Up + Press Up x 5 reps

Alternating Reverse Lunge with stretch x 10 reps

Alternating Lateral Lunge x 10 reps

Plank Walk x 20 seconds

Two sets of:

2 minutes of Assault Bike @ 60-65/50-55 RPMs

10 Push-Ups

Weightlifting

Deadlift (1X8, 1X6, 1X4, 1X2, 1X2)

Deadlift Progressions

Every 2 minutes, for 10 minutes (5 sets) of:

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 2 reps @ 80%

*Set 5 – 2 reps @ 85%

Metcon

Metcon (Time)

Five rounds for time of:

10 Thrusters (65/45 lbs)

30 Double-Unders

At the 10:00 mark, complete:

For time:

15 Ring Muscle-Ups

(60+: 15 Ring-Dips)

Time cap: 20:00

If you do no have Ring Muscle-Ups then substitute with Ring-Dips or Stationary Dips.

Accessory Work

Three sets of:

5 Chest-to-Bar Pull-Ups

100-Foot Plate Pinch Walk (35/25 lb.; 55+: 25/15 lbs)

20 GHD Hip Extensions

100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)

Rest 2 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.