THURSDAY, 12/31/2020

CrossFit Odyssey – CrossFit

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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

Core #13 (No Measure)

2 sets of:

Hand Plank Arm Scratchers x 10 reps

Elbow Plank Oblique Crunches x 10 reps

Hollow Body Flutter Kicks x 30seconds

Tuck Rocks (fast) x 30 reps

Warm-up (No Measure)

(Nasal Breathing Only)

30 Seconds Assault Bike

Over/Under Barbell x 3 reps in each direction

20 Seconds Assault Bike

Over/Under Barbell x 3 reps in each direction

10 Seconds Assault Bike

Over/Under Barbell x 3 reps in each direction

Followed by…

Three Sets:

1 Cluster* + 2-3 Front Squats (use light to medium weight barbell or dumbbells)

Metcon

Charley Horse (Time)

For time:

50/35 Calories of Assault Bike

(or 75/50 Calories of Rowing on Concept 2)

25 Front Squats (175/115 lbs)

25 Burpee Box Jump-Overs (24″/20″)

Barbell should start from the ground.
Compare results to August 18, 2020.

FITNESS:

For time:

50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)

30 Kettlebell Front Squats

15 Box Step-Overs with Kettlebell Farmer’s Carry

Strength/Skill

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

Station 1 – Bent-Over Reverse Flys x 10 reps @ 21X1

Station 2 – Banded Bent-Over Rows x 10 reps @ 2012

Station 3 – Banded Biceps Curls x 20 reps @ 10X0

Station 4 – Split Squat Pulses x 40 seconds (Left Side)

Station 5 – Split Squat Pulses x 40 seconds (Right Side)

Movement notes:

*Banded Bent-Over Rows – rotate grip from pronated at full arm extension to supinated as the shoulder blades come together with hands at waistline.

*Split Squat Pulses – oscillate from the 1/4 of the way to the bottom of the lunge to 3/4 of the way to the top – pulsing in this middle ground for a full 40 seconds.

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