THURSDAY, 2/18/21

CrossFit Odyssey – CrossFit

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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 #5 (No Measure)

Level 1

:20on/ :10off

Hollow Rocks

Arch Rocks

Rest 1:00 then

6 MIN AMRAP

6 Burpees

12 Reverse Crunches with a Twist (6 each)

18 Alternating Tuck Up (9 each)

Level 2

:30 of each back and forth

Hollow Rocks

Arch Rocks

Rest 1:00 then

6 MIN AMRAP

6 Burpees

12 Reverse Crunches with a Twist (6 each)

18 Walking V-Ups (9 each)

Warm-up (No Measure)

.

Three sets of:

Static Ring Holds (in lockout/top position) x 15-20 seconds

Rest 10 seconds

Static Ring Holds (in catch/bottom position) x 5-10 seconds

Rest as needed

AT HOME OPTION:

20 second plank hold

10 seconds rest

10-15 seconds low plank hold

rest as needed

Weightlifting

Six sets of:

Unsupported Seated Strict Press x 2-3 reps

(sit on a bench without back support and press the barbell from shoulder to overhead)

Rest 2-3 minutes

Build to today’s 3-RM.

AT HOME OPTION:

You can either do this with DBs and do 6 sets to failure (depending upon how heavy your DBs are – if they are very light aim for 15-20 reps, if you have heavy, aim for 2-5 reps)

NO EQUIPMENT OPTION:

Two Rounds of:

45 seconds handstand practice

rest 45 seconds

12 Pushups

rest 45 seconds

6 Side Plank Crunches each side

rest 45 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

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

4 Bar Muscle-Ups

8 Toes to Bar

12 Dumbbell Push Presses (55/35 lbs)

FITNESS:

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

4 Strict Pull-Ups

8 Hanging Leg or Knee Raises

12 Dumbbell Push Presses

NO EQUIPMENT OPTION:

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

4 Pull-ups OR Handstand Pushups OR Pushups

8 V-Ups

12 Burpees

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