Read more about our response to Covid-19 HERE

THURSDAY, 10/29/2020

CrossFit Odyssey – CrossFit

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

Warm-up

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

Kari Pearce #4 (No Measure)

1:00 on each exercise

– Flutter Kicks

– Wall Walks

– Tap Crunches

– Floor Thrusters with Push-Up

– Rolling V-Up

Warm-up (No Measure)

Two sets of:

Biceps Opening Curls x 5/5/5 reps

Rest as needed

Triceps Opening Extensions x 5/5/5 reps

Rest as needed

Weightlifting

Bench Press (1X2)

Take 20 minutes to build to today’s 2-RM Bench Press

FITNESS:

Every 90 seconds, for 18 minutes (3 sets of each):

Station 1 – Dumbbell Bench Press x 8-10 reps @ 2111

Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0

Station 3 – Ab-Wheel or Barbell Roll-Out x 8-10 reps @ 3011

Station 4 – Side Plank x 45 seconds each side

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 12 minutes:

12 Deadlifts (225/155 lbs)

12 Dumbbell Push Press (50/35 lbs)

12 Ring Dips

FITNESS:

Complete as many rounds and reps as possible in 12 minutes:

9 Dumbbell Push Presses

12 Push-Ups

15 Kettlebell Swings

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.