Read more about our response to Covid-19 HERE

WEDNESDAY, 6/26/19

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)

Thoracic PAILs &RAILs

Thoracic Spine Isometric Holds

Two Sets of:

Russian Babymakers x 5

Cuban Press x 5

Close Grip Overhead Squat x 5

Two Sets of:

Muscle Snatch x 3

Snatch Drops x 3 (lower for each one)

Sotts Press x 3

(Sotts Press for the under-mobile athlete)

Strength/Skill

Hang Snatch (8X2)

PERFORMANCE:

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

Snatch from 2″ Below Knee + Snatch

(pause 1 second at 2″ below the knee, then snatch, drop, reset and snatch from the floor)

FITNESS:

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

Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011

Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps @ 3020

Staion 3 – Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
FITNESS:

Five rounds for time of:

Run 400 Meters

15 Goblet Squats


POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.