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TUESDAY, 7/26/2022

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)

.

Row x 300m @ 75% effort

Weighted Prayer Stretch x 2 minutes

Row x 300m @ 80% effort

Supinated Passive Hang on Pull-up Bar x 60 seconds

Row x 300m @ 85% effort

Pike Handstand Push-up x 10 reps

One set of:

Single-Arm Dumbbell Strict Press x 5 + 50 foot Waiter’s Carry, right side

Single-Arm Dumbbell Strict Press x 5 + 50 foot Waiter’s Carry, left side

Weightlifting

Shoulder Press (1X5, 1X3, 1X1, 1X3, 1X2, 1X1)

Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:

Strict Press

Set 1 – 5 reps @ 75%

Set 2 – 3 reps @ 80%

Set 3 – 1 reps @ 85%

Set 4 – 3 reps @ 87%

Set 5 – 2 reps @ 90%

Set 6 – 1 rep @ 95%

Every 2 minutes, for 4 minutes (2 sets) of:

Strict Press x 8 reps @ 80%

FITNESS:

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1

Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0

Station 3 – Suitcase Carry x 100 Meters (50 meters each side)

Metcon

Metcon (AMRAP – Rounds and Reps)

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

300/250 Meter Row

20 Single-Arm Dumbbell Push Presses (10 each; 55/35 lb DB)

10 Strict Pull-Ups

Accessory Work

Three sets of:

GHD Hip Extension x 15-20 reps

Rest as needed

GHD Paddling x 40 reps

Rest as needed

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