THURSDAY, 12/12/19

CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Overhead Movement Prep

200-meter Suitcase + Waiter Carry (switch hands as needed)

Strength/Skill

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

Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1

Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1

Station 3 – Supine Ring Rows x 8-10 reps @ 2111

Station 4 – Strict Toes-to-Bar x 8-10 reps @ 3011

Metcon

Metcon (3 Rounds for time)

PERFORMANCE:

Every 5 minutes, for 15 minutes (3 sets) for times of:

500 Meter Row

10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs)

10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)

20 Pull-Ups

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

FITNESS:

Every 5 minutes, for 15 minutes (3 sets) for times of:

500 Meter Row

10 Single-Arm Dumbbell Push Press* (left side)

10 Single-Arm Dumbbell Push Press* (right side)

10 Strict Pull-Ups

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

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.