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WEDNESDAY, 4/13/22

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)

.

Two sets of:

Assault Bike x 60 seconds at moderate pace, nasal breathing

Supinated-Grip Passive Hang on Pull-Up Bar x 60 seconds

Two sets of:

Single-Arm Dumbbell Push Press x 5 reps, right

Overhead Dumbbell Carry x 50 feet, right

Single-Arm Dumbbell Push Press x 5 reps, left

Overhead Dumbbell Carry x 50 feet, left

Tall Box Jump x 5 (take a moment in between reps to ensure each effort is maximal)

Weightlifting

Push Press (8X(1+1))

Every 90 seconds, for 12 minutes (8 sets):

Push Press + Power Jerk

*Sets 1-2 = 55-60% of 1-RM Push Press

*Sets 3-4 = 65-70%

*Sets 5-6 = 70-75%

*Sets 7-8 = 80-85%

FITNESS:

Every 2 minutes, for 12 minutes (3 sets) of:

*Station 1 – 5 Barbell Z-Press @ 2111 + 15 Banded Lat Pulldowns @ 20X1

*Station 2 – 5 Supinated-Grip Bent-Over Barbell Rows @ 2111 + 15 Tempo Push-Ups @ 11X1

Metcon

Metcon (4 Rounds for time)

PERFORMANCE:

Every 5 minutes, for 20 minutes (4 sets) for times:

15/10 Calories of Assault Bike

12 Toes to Bar

9 Strict Handstand Push-Ups

12 Pull-Ups

15/10 Calories of Assault Bike

Athletes should have at least 90 seconds to rest between sets, so please adjust reps as needed to maintain the intended stimulus of this session.
FITNESS:

Every 5 minutes, for 20 minutes (4 sets) for times:

15/10 Calories of Assault Bike

12 Toes to Bar or Hanging Leg Raises

12 Dumbbell Push Presses

6 Strict Pull-Ups

15/10 Calories of Assault Bike

Accessory Work

Three sets of:

GHD Supine Plank x 30 seconds

Immediately followed by…

60 second Weighted Wall Sit

Rest 90 seconds between sets

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