Announcements
No Classes Sunda, July 4th
HAPPY 4th of JULY!
MONDAY, July 5th
9am and 10:30am ONLY
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)
Y’s, T’s, W’s x 10 reps each
Bicep Curl + Press x 10 reps each arm
Bicep Openers x 10 reps
Delt Rows x 10 reps
Tempo Squats x 8 reps @ 3311
Skill-Based Movement Primer
Every 5 minutes, for 15 minutes (3 sets) for times:
400 Meter Run
10 Overhead Squats
8 Toes-to-Bar (fast and efficient)
Use a weight for the OHS you can handle easily
Weightlifting
Snatch (1X1)
Take 10 minutes to build to 75% of your 1-RM Snatch
Metcon
CrossFit Games 2021 Online Qualifier Event 4 – Masters Version (AMRAP – Reps)
Complete as many repetitions as possible in 10 minutes of:
10 Snatches
Rest 60 seconds
10 Snatches
Rest 60 seconds
10 Snatches
Rest 60 seconds
Max Reps of Snatches in time remaining
Weight for Snatches: 60%, 70%, 80%, and finishing at 90%.
Time cap: 10 minutes