WEDNESDAY, 1/15/2020

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)

Thoracic Iso Holds

Four Sets (alternate sides to complete 2 sets on each side):

Kettlebell Windmill x 5

Waiter Carry x 25 yards

Single-Arm Kettlebell Deadlift x 5

Suitcase Carry x 25 yards

Single-Leg Kettlebell Deadlift x 5

Weightlifting

Deadlift (5X1)

PERFORMANCE:

Every 2 minutes, for 10 minutes (5 sets):

Deadlift x 1 rep @ 90-95% of TRAINING 1-RM

A training 1-RM is the weight you can move successfully without mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

FITNESS:

Every 90 seconds, for 18 minutes (4 sets) of:

Station 1 – Dumbbell Death March x 12 reps @ 3011

Station 2 – Barbell Hip Thrusts x 12 reps @ 20X1

Station 3 – Side Plank Hold x 30 seconds each side

OR

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 10 minutes of:

10 Box Jumps (24″/20″ – step down)

10 Toes to Bar

10 Alternating Reverse Lunges (50/35 lb DBs)

FITNESS:

Complete as many rounds and reps as possible in 10 minutes of:

10 Box Jumps (step down)

10 Strict Knees to Elbows or Hanging Leg Raises

10 Alternating Reverse Lunges

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