Read more about our response to Covid-19 HERE

WEDNESDAY, 1/5/22

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)

Three sets of:

5-8 Prone Walkouts

10-15 Banded Bent-Over Seasaw Rows

45-60 Second Bodyweight GHD Back Extension Hold (or Superman on Floor)

Rest as needed

Weightlifting

Deadlift (1×8, 1×6, 1×4, 1×2, 4×1)

Every 2 minutes, for 24 minutes (8 sets):

Deadlift

*Set 1 – 8 reps @ 55%

*Set 2 – 6 reps @ 65%

*Set 3 – 4 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 1 rep @ 101%

*Set 8 – 1 rep @ 101-105%

Rest as needed

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

Compare results to May 7, 2021.

FITNESS:

Every 2 minutes, for 24 minutes (4 sets of each):

Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011

Station 2 – Bear Crawl ISO Barbell Roll-Outs x 45-60 seconds

Station 3 – Bottom’s Up Kettlebell Carry x 25 meters each arm

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 8 minutes of:

6 Deadlifts (225/155 lbs)

12 Box Jump-Overs (24″/20″)

Compare results to May 7, 2021.
FITNESS:

Complete as many rounds and reps as possible in 8 minutes of:

10 Calories of Assault Bike (or Rowing)

20 Russian Kettlebell Swings

Compare results to May 7, 2021.

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.