THURSDAY, 6/11/2020

CrossFit Odyssey – CrossFit

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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 #5 (No Measure)

3 sets of:

Seated Piked Double Leg Lifts x 10/15/20 reps

Tuck-Up to V-Up Complex x 5/10/15 reps

Side Hand Plank w/ Hip Circles x 5/10/15 reps

Superman Open/Close x 10/15/20
https://www.youtube.com/watch?v=d4BXWbj–rI

Warm-up (No Measure)

Two Sets:

Banded Good Mornings x 20 reps

Bird Dogs x 20 reps

Wall Climbs x 2-3

Strength/Skill

PERFORMANCE:

Three sets of:

Deadlift x 6-8 reps @ 20X1

Rest 20 seconds

Tall Box Jumps x 6 reps

(land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition)

Rest 3 minutes

FITNESS:

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

Station 1 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Left)

Station 2 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Right)

Station 3 – 12 Seated Band-Resisted Rows** @ 2111

Station 4 – 45-60 seconds of L-Sit Holds (accumulate the time)

*You may perform this with a farmer’s handle, a heavy kettlebell or dumbbell, or a barbell. Perform the deadlift with your arm in the center of your body, and the carry with your arm at your side.

**Tie a band to a post approximately 12 inches off the ground, take a seated positon on the ground and focus on pulling your shoulder blades down and in to the spine throughout the pull.

Metcon

Metcon (Time)

For time:

800 Meter Run

20 Thrusters (95/65 lbs)

20 Ring Dips (SUB STATIONARY DIPS)

15 Thrusters

15 Ring Dips

10 Thrusters

10 Ring Dips

800 Meter Run

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