Read more about our response to Covid-19 HERE

SUNDAY, 7/31/22

CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats

Warm-up (No Measure)

.

KB Ankle Pulse x 30 seconds per side

Wall Slides x 5 reps (slow and controlled)

Warm-up Deadlift

Weightlifting

Deadlift (20X1)

Every 45 seconds, for 15 minutes (20 reps):

1 Deadlift @ 70-75%

*The focus is concentric speed on all of these lifts!

Metcon

Metcon (3 Rounds for reps)

Complete as many rounds and reps possible in 7 minutes of:

50/35 Calorie Row or BikeErg

50/35 Calorie Assault/Echo

30 Weighted Sit-Ups with a 20/14 lbs medball

Rest 3 minutes, followed by…

Complete as many rounds and reps possible in 7 minutes of:

30/20 Calorie Row or BikeErg

30/20 Calorie SkiErg or Assault/Echo

30 Toes to Rings or Toes to Bar or knees to Elbows

Rest 3 minutes, followed by…

Complete as many rounds and reps possible in 7 minutes of:

15/10 Calorie Row

15/10 Calorie SkiErg or Assault/Echo

15 Toes to Bar

*10 Calories = 1 rep

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.