Read more about our response to Covid-19 HERE

THURSDAY, 10/7/21

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)

2 sets

0:30 Push Up to Downdog

0:30 Alternating Pec Opener Stretch (banded)

0:30 Slow Burpees

0:30 High Plank Scap push ups

0:30 Shoulder Tap, Shoulder Tap, Push Up

0:30 Plank Shoulder Circles

Weightlifting

Bench Press (10-5-3-1-1-1-3-5-10)

Bench Press *Score = Total Load OF:

10-5-3-1-1-1-3-5-10 reps

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

1 Rope Climb (15′)

10 Air Squats

1 Rope Climb (15′)

20 Air Squats

1 Rope Climbs

30 Air Squats



[Add 10 Air Squat Per Round]

*Score = Total Reps

Example: If an athlete makes it through 50 Air Squats, 1 Rope Climb, and 10 of the 60 Air Squats their score would be 166 Reps

FITNESS:

AMRAP 10:

3 Strict pull ups and 3 knees to elbows (try to stay on bar)

10 Air Squats

3 Strict pull ups and 3 knees to elbows (try to stay on bar)

20 Air Squats

3 Strict pull ups and 3 knees to elbows (try to stay on bar)

30 Air Squats



[Add 10 Air Squat Per Round]

*Score = Total Reps

Example: If an athlete makes it through 50 Air Squats, 1 Rope Climb, and 10 of the 60 Air Squats their score would be 166 Reps

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!
By providing your phone number, you agree to receive text messages from CrossFit Odyssey

learn more about our membership options

Fill out the form below to get started.