TUESDAY, 2/16/2021

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 ABs 3 (No Measure)

Complete 3 rounds of each exercise before moving on to the next.

Level 1

:30 on/:15 off

– Rotating Planks

– Sit-Up Slides

– Crossbody Mountain Climbers

– Candlestick to Sit-Up

Level 2

:30 on/ :15 off

– Rotating Planks

– V-Sit Slides

– Crossbody Mountain Climbers

– Candlestick to Jump

Warm-up (No Measure)

Shoulder Circuit

Bicep Openers x 10 reps

Xiopang x 10 reps

Bent Over Rows x 10 reps

Bicep Curl + Push x 10 reps

Followed by…

PERFORMANCE:

One or Two sets w/ empty bar:

5 Clean Deadlifts, 5 Muscle Cleans, 5 Press In Split Jerk Position

3 Power Cleans, 3 Jerk Grip Overhead Squats

3 Squat Cleans, 3 Front Squats

3 Squat Cleans, 3 Sotts Presses

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

FITNESS and AT HOME:

Three sets of:

Bear Crawl x 20 steps forward

Bear Crawl x 20 steps backward

(Sub Box Bear Crawls x 45-60 seconds if space is limited)

Suitcase Carry x 50′ feet each arm

(Keep the shoulders square – no leaning)

Weightlifting

Hang Clean (4×2, 6 x (1+1))

Every 90 seconds, for 6 minutes (4 sets):

Hang Clean x 2 reps @ 65-70% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 9 minutes (6 sets):

Hang Clean + Clean @ 75-85% of 1-RM Clean

FITNESS:

Three to Four sets of:

Kettlebell/DB Complex

*10 Bulgarian Goat Bag Swings

*10 Single-Arm Kettlebell Presses (each arm)

*10 Alternating Reverse Lunges with Goblet Hold

*10 Single Kettlebell Thrusters

Rest 2 minutes

NO EQUIPMENT OPTION:

Three to Four Sets of 30 seconds each side:

* side plank each side

* Single-Leg Glute Bridges each side

* Donkey Kicks Each Side

* Fire Hydrants Each Side

* lunge pulses each side

Metcon

Metcon (4 Rounds for time)

Every 4 minutes, for 16 minutes (4 sets) for times of:

20/15 Calories of Assault Bike

5 Cleans @ approximately 70-75% of your 1-RM

FITNESS:

Every 4 minutes, for 16 minutes (4 sets) for times of:

20/15 Calories of Assault Bike or Ski Erg

10 Dumbbell Burpee Deadlifts

NO EQUIPMENT OPTION:

Every 4 minutes (4 sets) for times:

40 Lunges

15 Burpees

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