SUNDAY, 7/21/19

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)

PVC Pipe Pass Thrus x 15 reps

Two sets of:

20 seconds Scap Pull-Ups

20 seconds Ring-Rows

20 seconds Russian Baby Makers

20 seconds Mountain Climbers

20 seconds Prone Plank Hold

200 Meter Row

(should take around 6 minutes to complete)

Strength/Skill

Overhead Squat (4×3)

Two sets of:

Sotts Press x 5 reps

Follow this progression if you have difficulty with this exercise

Every 2 minutes, for 8 minutes, complete (4 sets):

Overhead Squat x 3 reps @ 3111

Please focus on having a strong position for your Overhead Squat. Depending on your mobility, you may need to start with a PVC Pipe standing in front of a rack and use the rack to help assist you as you lower yourself into the bottom position of your squat.

Metcon

Metcon (Time)

For time:

Row 1000 Meters

25 Squat Cleans (155-95/105-65)

Run 1 mile

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.