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WEDNESDAY, 5/11/22

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)

.

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Three sets of:

Assault Bike x 60 seconds

Kettlebell Suitcase Deadlift x 5

Kettlebell Suitcase Carry x 50 feet

Kettlebell Side Bend x 15

(Perform entire complex on right side, then switch sides before getting back on the bike for set two)

Weightlifting

Deadlift (6 X 2)

Every 2:30, for 15 minutes (6 sets) of:

Deadlift x 2 reps @ 88-92% of 1-RM

FITNESS:

Every 90 seconds, for 18 minutes (4 sets) of:

Station 1 – Barbell Hip Thrust x 10 reps @ 2112

Station 2 – Nordic Curls x 8 reps @ 3011

(use band assistance if needed in order to keep the hips fully extended throughout the movement)

Station 3 – Strict Hanging Knee Raises x 10 reps @ 2121

Metcon

Metcon (3 Rounds for reps)

PERFORMANCE:

Against a 3-minute running clock…

30/22 Calories of Assault Bike

Max Reps of Double-Unders

Rest 3 minutes, and repeat for a total of 3 sets. Note the total number of double-unders completed in each set, and then sum them for your total score
FITNESS:

Against a 3-minute running clock…

30/22 Calories of Assault Bike

Max Reps of Lateral Box or Parallette Jump-Overs

Rest 3 minutes, and repeat for a total of 3 sets. Note total number of jump-overs completed in each set, and then sum them for your total score.

Accessory Work

Every minute, on the minute, for 10 minuts (5 set) of:

Station 1: Supinated Grip Strict Pull-Up x 3 reps

Station 2: Dumbbell Incline Bench Press x 6-8 reps

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