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WEDNESDAY, 7/13/22

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)

Row x 2:00

Prone PVC Complex x 1

Front Body Line x 20 seconds

Prone Pass Through x 5

Behind the Neck Press x 5 @ 2020 tempo

Row x 1:30

Prone Plank x 45 seconds

Row x 1:00

Slider Seal Walk x 10 forwards, 10 backward

Weightlifting

Shoulder Press (1×5, 1×4, 1×3, 1×2, 1×1, 2×8)

Every 2 minutes, for 10 minutes (5 sets) of:

Strict Press

Set 1 – 5 reps @ 70%

Set 2 – 4 reps @ 75%

Set 3 – 3 reps @ 80%

Set 4 – 2 reps @ 85%

Set 5 – 1 rep @ 90%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:

Strict Press x 8 reps @ 75%

FITNESS:

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

Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1

Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0

Station 3 – Suitcase Carry x 100 Meters (50 meters on each side)

Metcon

Metcon (Time)

PERFORMANCE:

Three rounds for time of:

500 Meter Row

15 Toes to Bar

15 Strict Handstand Push-Ups
FITNESS:

Three rounds for time of:

500 Meter Row

20 Dumbbell Push Presses

20 V-Ups

Accessory Work

Three sets of:

Banded Hamstring Curl x 30 seconds

Banded Hamstring Curl Iso Hold x 20-30 seconds

Rest as needed

Supine GHD Plank x 30-60 seconds

Rest as needed

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