WEDNESDAY, 10/21/2020

CrossFit Odyssey – CrossFit

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https://us02web.zoom.us/j/6210024813
Meeting ID: 621 002 4813

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA At-Home Workouts – SUB LUNGES, BURPEES for Push Presses and Overhead Squats

Core #11 (No Measure)

3 sets of:

Ab Wheel Rollouts or Slideouts x 10/15/20 reps

Single Leg hip Bridge on Chairs (each leg) x 10/15/20 reps

Doggie Lateral Leg Lifts (each leg) x 10/15/20 reps

Hand Plank In & Outs w/ sliders x 10/15/20 reps

Supine Hamstring Curl w/sliders x 10/15/20 reps

Adductor Leg Lift (each leg) x 10/15/20 reps

Do not rest between sets

Warm-up (No Measure)

.

Every minute, on the minute, for 8 minutes (2 sets each), complete:

Minute 1 – Bear Crawl x 45 seconds

Minute 2 – W-Holds x 5-7 @ 1313 tempo

Minute 3 – Russian Baby Makers x 10 reps

Minute 4 – Static Hang x 30-45 seconds

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):

Press in Clean (Sots Press) x 4 reps

Weightlifting

Back Squat (3 X 3, 3 X 6)

PERFORMANCE:

Every 2:30, for 12:30 (5 sets):

Back Squat

*Sets 1-3 = 3 reps @ 85-88%

*Sets 4-5 = 6 reps @ 75-78%

The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.

FITNESS:

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

Station 1 – Left Leg Bulgarian Split Squat x 8 reps @ 3011

Station 2 – Right Leg Bulgarian Split Squat x 8 reps @ 3011

Station 3 – Front Leaning Rest on Rings x 45 seconds

Station 4 – Reverse Snow Angels x 10 reps @ 3030

Metcon

Metcon (No Measure)

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

12 Burpee Box Jump-Overs (24″/20″)

20 Wall Ball Shots (20/14 lbs)

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