Read more about our response to Covid-19 HERE

WEDNESDAY, 9/2/2020

CrossFit Odyssey – CrossFit

Join Zoom Meeting
https://us02web.zoom.us/j/6210024813
Meeting ID: 621 002 4813

Warm-up

Joints/Tens (No Measure)

Joints

Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA At-Home Workouts – SUB LUNGES, BURPEES for Push Presses and Overhead Squats

Core #10 (No Measure)

5 sets of:

Single Arm Hand Plank x 10/15/30 seconds (each hand)

Single Leg Elbow Plank x 10/15/30 seconds (each side)

Side Plank on Elbow x 10/15/30 seconds (each side)

Hollow Body Hold Option x 10/15/30 seconds

Stretch Body Crunches x 10/15/30 reps

Warm-up (No Measure)

PERFORMANCE:

Invictus Weightlifting Barbell Complex (with empty barbell):

10 Deadlift, 10 Press, 10 Back Squat

5 Muscle Snatch, 5 Overhead Squat

4 Power Snatch, 4 Overhead Squat

3 Squat Snatch, 3 Snatch Balances

2 Squat Snatch, 2 Press in Receiving

*Every new line means take a short break before moving to the next movements

FITNESS:

One set of:

Floor Slides x 8-10 reps

Deep Squat Progressions x 5 reps

Kettlebell Windmill x 5 reps per side

2 Rounds:

6 Pushups + 6 Burpees + 6 Lunges + 6 Air Squats

Weightlifting

Snatch (5X2, 5X1)

PERFORMANCE:

Every minute, on the minute, for 10 minutes (10 sets):

Snatch

*Sets 1-5 = 2 reps @ 70% of 1-RM Snatch

*Sets 6-10 = 1 rep @ 75% of 1-RM Snatch

FITNESS:

Four sets of:

Russian Step-Ups x 10 reps each leg

Rest 30 seconds

Dumbbell Bench Press x 8-10 reps @ 2111

Rest 30 seconds

100-Meter Front-Racked Kettlebell Carry

Rest 30 seconds

Metcon

Metcon (Time)

PERFORMANCE:

Five rounds for time of:

40 Air Squats

5 Squat Snatches (135/95 lbs)

FITNESS:

Complete as many rounds and reps as possible in 12 minutes of:

30 Air Squats

10 Alternating Single-Arm Dumbbell Snatches

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.