TUESDAY, 1/26/2021

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)

.

Perform 30 seconds each of the following movements…

*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Banded Squats

*Station 4 – Side Plank Hold

*Station 5 – Russian Step-Ups

Move through this with as little rest between movements as possible.

Weightlifting

Tempo Back Squat (5×3)

Every 3 minutes, for 15 minutes (5 sets):

Tempo Back Squat x 3 reps @ 31X1

Start your first set at approximately 60-65% of your 1-RM Back Squat and try to build each set until you find today’s heavy triple at this prescribed tempo.

FITNESS:

Three sets of:

Front-Racked Kettlebell Front Squats x 5 reps @ 3131

Rest 15 seconds

Front-Racked Kettlebell Front Squats x 10 reps @ 10X0

Rest 15 seconds

Alternating Lunges with Farmer’s Carry x 20 reps @ 10X0

(step forward to start each repetition and drive back to the starting position)

Rest 2 minutes

Metcon

Metcon (Time)

Three rounds for time of:

400 Meter Run

30 Alternating Pistols OR Cossack Squats

20 Pull-Ups OR 12 Strict Pull-Ups

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