Read more about our response to Covid-19 HERE

TUESDAY, 1/18/22

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)

.

One Set:

Banded Dead Bug Iso Hold x 2 minutes

Banded Clamshell Hold x 1 minute per side

Forward Cross Crawl x 1 minute per side

Straight Leg Iso Raise x 1 minute per side

Cross Under Lunge x 1 minute per side

Fire Hydrant Iso Hold x 90 seconds per side

Two sets of:

Russian Baby Makers x 10 reps

Cossack Squats x 10 alternating reps

Strength/Skill

Three sets of:

Front-Racked Alternating Reverse Lunges x 16 reps @ 30X1

(make sure your patella hovers just above the ground without making contact โ€“ goal is that the hairs on your knee touch without hard impact)

Rest 15 seconds

Horse Stance Hold x 60-75 seconds

Rest 15 seconds

Pronated-Grip Strict Pull-Ups x Max Reps in 60 seconds

Rest 60-90 seconds

Metcon

Metcon (Time)

PERFORMANCE:

Five rounds for time of:

40 Double-Unders

20 Wall Ball Shots (20/14 lbs)

10 Chest-to-Bar Pull-Ups
FITNESS:

Five rounds for time of:

20/15 Calories of Assault Bike

20 Wall Ball Shots

10 Box Jumps (jump up, step down)

Accessory Work

Every 2 minutes for 10 minutes (5 sets):

12 GHD Hip Extensions (weighted or unweighted)

6 Reverse Flies (light)

POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!
By providing your phone number, you agree to receive text messages from CrossFit Odyssey

learn more about our membership options

Fill out the form below to get started.