WEDNESDAY, 12/4/19

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)

Overhead Movement Prep

+ 10 minutes of Handstand Play (holds, walks, wall climbs, etc.)

OR

Take 10 minutes to draw out your jerk footwork

Three sets of:

Press in Split Jerk Position x 3-5 reps

Rest as needed

Strength/Skill

Push Press (8 X 1+2+3)

PERFORMANCE:

Every 2 minutes, for 16 minutes (8 sets) of:

1 Push Press + 2 Push Jerks + 3 Split Jerks

Build over the course of the 8 sets to something heavy for today.

FITNESS:

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

Station 1 – Landmine Press (right) x 8-10 reps @ 2111

Station 2 – Landmine Press (left) x 8-10 reps @ 2111

Station 3 – Single-Arm Dumbbell Row (Left) x 10 reps @ 2111

Station 4 – Single-Arm Dumbbell Row (Right) x 10 reps @ 2111

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 12 minutes of:

6 Strict Handstand Push-Ups

9 Dumbbell Thrusters (50/35 lbs)

12 Chest-to-Bar Pull-Ups

FITNESS:

Complete as many rounds and reps as possible in 12 minutes of:

3 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

6 Strict Pull-Ups

9 Dumbbell Thrusters

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