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TUESDAY, 10/29/19

CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Banded Scarecrow x 30-60 seconds per position

Wall Slides x 5 @ 3131

Scapular Push-Ups x 10-15 reps

Every 90 seconds for 9 minutes (2 sets):

Station 1 – Kettlebell Halos x 5-10 reps each direction

Station 2 – Pec Stick (or Medicine Ball Activation) x 60 seconds

Station 3 – Burpee Box Jump-Overs x 3 (find your rhythm)

Strength/Skill

Bench Press (1X3, 2X2, 5X1, )

PERFORMANCE:

Every 2 minutes, for 10 minutes (5 sets) of:

Bench Press

Set 1 – 3 reps @ 70%

Set 2 – 2 reps @ 75%

Set 3 – 2 reps @ 80%

Set 4 – 1 rep @ 85%

Set 5 – 1 rep @ 90%

Rest 2 minutes, and then…

Every 3 minutes, for 9 minutes (2 sets):

Bench Press

Set 6 – 1 rep @ 95%

Set 7 – 1 rep @ 101%

Set 7 – 1 rep @ 101+%

Compare results with April 1st, 2019.

FITNESS:

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

Minute 1 – Tempo Push-Ups x 15 reps @ 1111

Minute 2 – 60-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)

(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)

Minute 3 – 60-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)

Minute 4 – Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 211

Metcon

Desire

5 Minutes AMRAP

Burpee Box Jump Overs
This is a simple test of desire. Touch your chest and thighs to the ground simultaneously, get up, get over the box, fall down and repeat. You may jump laterally over the box, but only your feet may touch the box. If you haven’t done it before…can you get 80 reps in the 5 minutes? Compare results with June 10th, 2019.


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