TUESDAY, 10/6/2020

CrossFit Odyssey – CrossFit

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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

Core #4 (No Measure)

3 sets of:

L-Sit Lifts on Box x 10/15/20 reps

Hand Plank Cross Knee-To-Elbow x 10 reps

Straight Body Crunch x 10/15/20 reps

Straddle Lifts on Box x 10/15/20 reps

Hand Plank Cross Knee-To-Elbow x 10 reps

Straight Body Crunch x 10/15/20 reps

Rest as needed

Warm-up (No Measure)

Mini-Band Activation x 10 steps/reps each

Monster Walk Forward + Backward

Lateral Step Left + Right

Squat

Clamshells Left + Right

Hip Bridge

Straight Leg Raises Left + Right

Skydivers

*Your glutes should be on fire!

Weightlifting

Back Squat (1X6, 3X3, 1X6)

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

Back Squat

*Set 1: 6 reps @ 75% of 1-RM Back Squat

*Sets 2-4: 3 reps @ 85%

*Set 5: 6 reps @ 75%

FITNESS:

Every minute, on the minute, for 15 minutes (3 sets of each):

Station 1 – Left Leg Bulgarian Split Squat x 6-8 reps @ 31X1

Station 2 – Right Leg Bulgarian Split Squat x 6-8 reps @ 31X1

Station 3 – Kettlebell Windmill (Left) x 6 reps @ 4111

Station 4 – Kettlebell Windmill (Right) x 6 reps @ 4111

Station 5 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 15 minutes of:

15 Wall Ball Shots (20/14 lbs)

10 Chest-to-Bar Pull-Ups

5 Burpee Box Jump-Overs (24″/20″)
FITNESS:

Complete as many rounds and reps as possible in 15 minutes of:

12 Wall Ball Shots

6 Strict Pull-Ups

12 Burpees

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