THURSDAY, 1/21/2021

CrossFit Odyssey – CrossFit

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https://us02web.zoom.us/j/6210024813
Meeting ID: 621 002 4813

Warm-up

KARI: 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

Core #14 (No Measure)

3 sets of:

Side Hand/Elbow Plank Hip Taps x 10 reps

Elbow Plank Arch/Hollow x 10 reps

Skydivers x 10 reps

Hollow Body Crunches x 10 reps

Bent-over Reverse Crunches x 10 reps

Warm-up (No Measure)

.

Pronated Grip Hang from Bar x As Many Seconds as Possible

Two Sets:

Dragon Flags x 5

Table Turners x 10

Shuttle Runs x 4 cones (1st set forward/backward; 2nd set lateral shuffles)

Supinated Grip Hang from Bar x As Many Seconds as Possible

.

Weightlifting

Split Jerk (6X1)

Every 2:30, for 15 minutes (6 sets):

Split Jerk x 1 rep

*Set 1 – 1 rep @ 75%

*Set 2 – 1 rep @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 1 rep @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 1 rep @ 95%

FITNESS:

Every minute, on the minute, for 15 minutes (3 sets) of:

Station 1 – Landmine Press x 8 reps @ 2111 (Left Arm)

Station 2 – Landmine Press x 8 reps @ 2111 (Right Arm)

Station 3 – Landmine Row x 8 reps @ 2111 (Left Arm)

Station 4 – Landmine Row x 8 reps @ 2111 (Right Arm)

Station 5 – L-Sit x 30-40 seconds

(accumulate time with 10s on, 5-10s off)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 15 minutes of:

5 Strict Handstand Push-Ups or 10 Dumbbell Push Presses

10 Burpees

20 Kettlebell Swings (24/16 kg)

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