TUESDAY, 2/18/2020

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)

Pec Smash x 30 seconds per arm

Shoulder Smash x 30 seconds per arm

Hawaiian Squat x 30 seconds per leg

Bear Crawl with Wrist Stretch x 30 seconds

Two Sets:

Single Arm KB Clean

+ Single Arm KB Push Press x 30 seconds per side

Rest 30 seconds

Weightlifting

Split Jerk (8X2, 4X1)

PERFORMANCE:

Every 2 minutes, for 24 minutes (12 sets):

Split Jerk

*Sets 1-4 = 2 reps @ 70-80%

*Sets 5-8 = 2 reps @ 80-90%

*Sets 9-10 = 1 rep @ 90-92%

*Sets 11-12 = 1 rep @ 93-95%

FITNESS:

Every minute, on the minute, for 20 minutes (5 sets) of:

Minute 1 – 10-15 Strict Handstand Push-Ups or L-Seated Dumbbell Presses @ 10X1

Minute 2 – 15 Banded Overhead Triceps Extensions @ 1010

Minute 3 – 45 seconds of Reverse Snow Angels (slow & controlled)

Minute 4 – 45 seconds of Hollow Body Hold

Metcon

Metcon (Time)

PERFORMANCE:

Five rounds for time of:

10 Push Presses (135/95 lbs)

10 Chest-to-Bar Pull-Ups

FITNESS:

Five rounds for time of:

10 Dumbbell Push Presses

6-8 Strict Pull-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.