Read more about our response to Covid-19 HERE

TUESDAY, 7/12/22

CrossFit Odyssey – CrossFit

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups,

Back Extensions (supermans),

situps,

air squats,

pull-ups,

Push Presses and

Overhead Squats

Warm-up (No Measure)

Two sets of:

Prone Pass Through x 10 reps

Horse Stance Hold x 60 seconds

If working on the Fitness Track today, perform two sets of:

Kettlebell Romanian Deadlift x 10 reps @ 2011 tempo

Kettlebell Waiterโ€™s Carry x 50 feet per arm

If working on the Performance track Perform two sets of:

“3-Position Snatch Warm-up”

High Hang Power Snatch x 3 + 3 Overhead Squats

Low Hang Power Snatch x 2 + 2 Overhead Squats

Slow Pull Snatch x 1

Weightlifting

Snatch (2×2, 10×1)

Every 2 minutes, for 24 minutes (10 sets):

Snatch x 1 rep

*Sets 1-2 = 2 reps @ 70-75%

*Sets 3-4 = 1 rep @ 80-85%

*Sets 5-6 = 1 rep @ 86-90%

*Sets 7-8 = 1 rep @ 91-95%

*Sets 9-10 = 1 rep @ 95-99%

*Sets 11-12 = 1 rep @ 101% or more

Compare your results to February 28, 2022.

FITNESS:

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

Station 1 โ€“ Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011

Station 2 โ€“ Batwing Extensions x 5-6 reps @ 3232

Station 3 โ€“ Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds

Station 4 โ€“ L-Sit Taps x 40 seconds (10 each leg x 2 sets)

Metcon

Metcon (Time)

Five rounds for time of:

Run 400 Meters

15 Overhead Squats (95/65 lbs)

Compare your results to October 25, 2021.
.

FITNESS:

Five rounds for time of:

Run 400 Meters

15 Goblet Squats

Compare your results to October 25, 2021

Accessory Work

Three sets of:

12 Dumbbell Overhead Triceps Extensions

Rest 30 seconds

10-12 Single Arm Dumbbell Bent Over Rows (each arm)

Rest 60 seconds

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!
By providing your phone number, you agree to receive text messages from CrossFit Odyssey

learn more about our membership options

Fill out the form below to get started.