Read more about our response to Covid-19 HERE

WEDNESDAY, 10/20/21

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)

.

Core:

2 sets

Fitness:

Hollow body bounces x 60

Strt Body ceiling reaching Crunches x 10

Tuck Rock to tuck sit x 10

hollow body twist x 10

hand plank arch to hollow x 10

Weightlifting

Split Jerk (2×3, 2×3, 2×5, 10×1)

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

Jerk Balance x 3 reps

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

Tall Jerks x 3 reps

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

Every 90 Seconds, for 3 minutes (2 sets):

Behind the Neck Press in Split x 5 reps

Every 2 minutes, for 20 minutes (10 sets):

Split Jerk w/ 2second pause in dip & 2second pause in catch x 2 reps

*Sets 1-2 = @ 65%

*Sets 3-4 = @ 70%

*Sets 5-6 = @ 75%

*Sets 7-10 = @ 80%

FITNESS:

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

Station 1 – Half-Kneeling Landmine Press (right) x 8 reps @ 2111

Station 2 – Half-Kneeling 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

Metcon (6 Rounds for reps)

Three sets for max calories/reps:

60 seconds of Assault Bike

60 seconds of Strict Handstand Push-Ups

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!

learn more about our membership options

Fill out the form below to get started.