TUESDAY, 7/30/19

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)

Overhead Movement Prep

Lunge Matrix x 3 steps to each position with each leg

Two or Three Sets:

Turkish Get-Ups x 2 each side

Single-Arm Kettlebell Swings x 10 each side

OR if you are Jerking!

Wall Slides x 10 @ 3030

Pec Activation

Three Sets:

Tall Jerks x 3

Press From Receiving Position x 3

Overhead Alternating Reverse Lunges x 6

Strength/Skill

Split Jerk (3X3, 3X3, 4X1)

PERFORMANCE:

Every 2 minutes, for 6 minutes (3 sets):

Push Press x 3 reps

Every 2 minutes, for 6 minutes (3 sets):

Power Jerk x 2 reps

Every 2 minutes, for 8 minutes (4 sets):

Split Jerk x 1 rep

Build over the course of the 20 minutes, with the goal being to establish today’s heavy 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 – Prone Plank x 60 seconds

Station 4 – Alternating Cossack Squats x 16-20 reps @ 2111

Metcon (3 Rounds for time)

PERFORMANCE:

Every 5 minutes, for 15 minutes (3 sets) for times:

500 Meter Row

20 Single-Arm Dumbbell Hang Clean & Jerk (55/35 lbs – 10 each side)

Go as hard as you can, rest and repeat. Please note times for each of the three sets.

FITNESS:

Every 5 minutes, for 15 minutes (3 sets) for times:

500 Meter Row

30 Single-Arm Kettlebell Swings (15 each arm)

Go as hard as you can, rest and repeat. Please note times for each of the three sets


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