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THURSDAY, 6/30/22

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)

“General Running Warm-up”

Approximately 50 feet each of:

High Knees

Over-the-fence, forwards

Over-the-fence, backward

Bunny Hops

Suicides remain forward-facing throughout

Two sets of:

Burpee Broad Jump x 3 reps

Box Step-up x 12 reps, alternating

PERFORMANCE:

If working on snatches today, perform two sets of:

“Three-Position Snatch Warm-up”

High Hang Power Snatch x 3 + 3 Overhead Squats

Low Hang Power Snatch x 2 + 2 Overhead Squats

Slow Pull Snatch x 1

FITNESS:

If working on the Fitness track today perform two sets of:

Kettlebell Side-Bend x 15 reps, right side

Kettlebell Suitcase Deadlift x 5 reps, right side

Kettlebell Side-Bend x 15 reps, left side

Kettlebell Suitcase Deadlift x 15 reps, left side

Metcon

Metcon (4 Rounds for time)

PERFORMANCE:

Every 8 minutes, for 32 minutes (4 sets) for times of:

400 Meter Run

16 Burpee Box Jump-Overs (24″/20″)

8 Power Snatches

400 Meter Run

Choose a load on the power snatches that can be completed in the first set in 35-45 seconds. If the power snatches start taking more than 75 seconds, reduce load. If your first or second set takes more than 6:15, customize your run or reps to stay right around 6 minutes per set. Post your times for each of the four sets, then add up all the times to post your total working time.
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FITNESS:

Every 8 minutes, for 32 minutes (4 sets) for times of:

400 Meter Run

16 Burpee Box Step-Overs

20 Kettlebell Swings

400 Meter Run

Accessory Work

Three sets of:

20 Bodyweight Bulgarian Split Squats (right)

20 Bodyweight Bulgarian Split Squats (left)

Rest 30 seconds

15 Narrow Stance Heel Elevated Goblet Squats

Rest 90 seconds

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