Read more about our response to Covid-19 HERE

WEDNESDAY, 8/17/22

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)

“General Rowing Warm-up”

One set of:

Arms-only rowing x 10 reps

Hips-only rowing x 10 reps

Legs-only rowing x 10 reps

right intoโ€ฆ

Row x 30 seconds at 20 strokes per minute

Row x 30 seconds at 22 strokes per minute

Row x 30 seconds at 24 strokes per minute

Row x 30 seconds at 26 strokes per minute

“Banded Pushing Warm-up”

Pallof hold x 30 seconds per side

Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor

Banded Tricep Extensions x 10 reps

Lat Press-Down x 10 reps

Weightlifting

Bench Press (5X3, 2XMAX)

Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 3 reps

Suggested loads per set (by %): 70, 75, 80, 85, 90+

Once you have found your 3-RM, then perform the followingโ€ฆ

Every 3 minutes, for 6 minutes (2 sets):

Bench Press x Max Reps @ -10 to 15 lbs off todayโ€™s last set

FITNESS:

Three sets of:

Dumbbell Bench Press x 8-10 reps @ 21X1

Rest 45 seconds

Bent-Over Dumbbell Reverse Flies x 12-15 reps

Rest 45 seconds

L-Sit Tuck to Extension x 6 reps @ 1212

Rest 45 seconds

Metcon (Time)

PERFORMANCE:

Three rounds for time of:

40/30 Calories of Rowing

20 Toes to Bar
FITNESS:

Three rounds for time of:

40/30 Calories of Rowing

30 V-Ups

Accessory Work

Three sets of:

Prone Plank Hold x 60 seconds

Side Plank Hold x 60 seconds

Supine Plank Hold x 60 seconds

Side Plank Hold x 60 seconds

Rest 2 minutes

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!
By providing your phone number, you agree to receive text messages from CrossFit Odyssey

learn more about our membership options

Fill out the form below to get started.