TUESDAY, 12/17/19

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)

Overhead Movement Prep

10 minutes of Handstand Play (holds, walks, wall climbs, etc.)

OR

Take 10 minutes to draw out your jerk footwork

THEN: Three sets of:

Press in Split Jerk Position x 3-5 reps

Rest as needed

Strength/Skill

Split Jerk (8 X 1+2)

PERFORMANCE:

Every 2 minutes, for 16 minutes (8 sets) of:

1 Push Jerk + 2 Split Jerks

Build over the course of the 8 sets to something heavy for today.

FITNESS:

Every minute, on the minute, for 16 minutes (4 sets) of:

Station 1 – Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111

Station 2 – Hollow Rock or Hold x 45 seconds

Station 3 – Dumbbell Z-Press x 8-10 reps @ 2111

Station 4 – Tall Box Jumps x 5 reps

(height of box doesn’t matter, the focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds to complete your 5 reps if done properly)

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 12 minutes of:

6 Strict Pull-Ups

12 Alternating Dumbbell Snatches (50/35 lbs)

12 Single-Arm Dumbbell Push Presses (50/35 – Left Arm)

12 Single-Arm Dumbbell Push Presses (50/35 – Right Arm)

FITNESS:

Complete as many rounds and reps as possible in 12 minutes of:

6 Strict Pull-Ups

12 Alternating Dumbbell Snatches

12 Single-Arm Dumbbell Push Presses (Left Arm)

12 Single-Arm Dumbbell Push Presses (Right Arm)

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!

learn more about our membership options

Fill out the form below to get started.