Read more about our response to Covid-19 HERE

TUESDAY, 12/8/2020

CrossFit Odyssey – CrossFit

Join Zoom Meeting
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

Core #13 (No Measure)

2 sets of:

Hand Plank Arm Scratchers x 10 reps

Elbow Plank Oblique Crunches x 10 reps

Hollow Body Flutter Kicks x 30seconds

Tuck Rocks (fast) x 30 reps

Warm-up (No Measure)

With empty bar:

10 Front Rack Alternating Reverse Lunges, 5 Strict Press

3 Power Cleans, 3 Jerk Grip Overhead Squats

3 Front Squats, Press In Split Jerk Position

3 Squat Cleans, 3 Split Jerks

*Every new line means take a short break before moving to the next movements.

Weightlifting

Split Jerk (6X2)

Every 2 minutes, for 12 minutes (6 sets):

Split Jerk with a 2-second pause in the dip & 2-second pause in receiving

*Sets 1-3 = 2 reps @ 75% of 1-RM Split Jerk

*Sets 4-6 = 2 reps @ 80% of 1-RM Split Jerk

FITNESS:

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

Station 1 – Landmine Press (right) x 8 reps @ 2111

Station 2 – Landmine Press (left) x 8 reps @ 2111

Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps @ 2111

Station 4 – Single-Arm Dumbbell Row (Right) x 8-10 reps @ 2111

10 Hanging Knee Raises or V-Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-Unders

10 Burpees to Target 6″ Above Standing Reach

10 Toes to Bar

FITNESS:

Complete as many rounds and reps as possible in 8 minutes of:

20 Jumping Lunges (or Alternating Reverse Lunges)

10 Burpees

10 Hanging Knee Raises or V-Ups

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.