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FRIDAY, 5/14/21

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)

.

30 Seconds Assault Bike

Over/Under Barbell x 3 reps in each direction

Static Hang from Bar x 30-60 seconds

20 Seconds Assault Bike

Over/Under Barbell x 3 reps in each direction

Pull-Ups x 3-5 reps

10 Seconds Assault Bike

Over/Under Barbell x 3 reps in each direction

Chest-to-Bar Pull-Ups x 3-5 reps

Three Sets:

1 Kettlebell Snatch + 1-2 Thrusters (right arm)

1 Kettlebell Snatch + 1-2 Thrusters (left arm)

Rest 30 seconds

OR IF DOING PERFORMANCE:

Three Sets:

1 Clean* + 1-2 Front Squats

(Start light and build each set to your working weight for Part B)

Weightlifting

Front Squat (1×3, 1×2, 6×1)

Take 20 minutes to build to a 1-RM Front Squat

Suggested sets:

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 1 rep @ 101%

*Set 8 – 1 rep @ 101+%

Compare results to January 20, 2021.

FITNESS:

Three sets of:

Front Squat x 4 reps @ 42X1

Rest 60 seconds

Front-Leaning Rest on Rings x 60 seconds

Rest 60 seconds

Landmine Row x 6-8 reps each arm

Rest 60 seconds

Metcon

Metcon (Time)

Three rounds for time of:

Run 400 Meters

8 Front Squats

(Barbell originates from the ground – no racks. Recommended weights are 205/145 lbs, but athletes are encouraged to scale up such that the load is between 75-80% of your 1-RM Front Squat.)
FITNESS:

Three rounds for time of:

Run 400 Meters

15 Goblet Squats

Compare results to April 27, 2020.

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