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WEDNESDAY, 11/3/21

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)

Two sets of:

Incline T Raises x 10 reps @ 2121

(face down, raising straight arms at 90 degrees)

Incline Y Raises x 10 reps @ 2121

(face down, raising straight arms at 45 degrees)

Incline I Raises x 10 reps

(face down, raising straight arms in front)

Two sets of:

Biceps Opening Curls x 5/5/5 reps

Rest as needed

Triceps Opening Extensions x 5/5/5 reps

Rest as needed

Weightlifting

Bench Press (3×10)

Three sets of:

Tempo Bench Press x 10 reps @ 21X1

(slow and controlled descent, then pause for one second in the bottom position, then explode the barbell up as quickly as you can)

Rest 2-3 minutes

FITNESS:

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Dumbbell Bench Press x 10-12 reps @ 2111

Station 2 – Supine Ring Rows x 10-12 reps @ 2111

Station 3 – Side Plank x 45 seconds each side

Metcon

Metcon (Time)

Four rounds for time of:

400 Meter Run

10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs)

10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)

15 Toes to Bar or Hanging Knee Raises

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

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