CrossFit Odyssey – CrossFit
Warm-up
YOUTUBE VIDEO:
https://youtu.be/N9hq0xmozNQ
6am Join Zoom Meeting
https://zoom.us/j/696976051?pwd=d3BhZzJKV1BXRldWZ1RKL3FOWStSZz09
Meeting ID: 696 976 051
Password: 415256
7am Join Zoom Meeting
https://zoom.us/j/826032637?pwd=clYyZ2Y5YUxZRWdpTEFvMnkvQWFGQT09
Meeting ID: 826 032 637
Password: 007545
12pm Join Zoom Meeting
https://zoom.us/j/551839735?pwd=MEJGWkN5K1lMZml3d2ZRQTJ2akJtQT09
Meeting ID: 551 839 735
Password: 620329
6pm Join Zoom Meeting
https://zoom.us/j/156921334?pwd=VHlIUENjckp3eE1wd3UrRGY0VHNhUT09
Meeting ID: 156 921 334
Password: 335011
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
Warm-up (No Measure)
Two sets of:
Hamstring 90/90 x 10-12 reps (https://www.youtube.com/watch?v=olrB9Wq4mGc)
Xiopang x 10-12 reps per side
Two sets of:
Bird Dogs x 10 reps
Single Leg Hip Bridge x 10 reps per leg
Scap Push-Ups x 5-8 reps
Strength/Skill
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – Goblet Squat x 6 reps @ 32X1
Minute 2 – Med ball Leg Curls x 6 reps @ 3011
Minute 3 – Hollow Rock or Hold x 40 seconds
Metcon
Metcon (3 Rounds for time)
Every 5 minutes, for 15 minutes (3 sets) for times:
400 m run/500 Meter Row/2 minutes of burpees
30 Air Squats
This is a sprint… go hard and recover! The faster you finish, the more rest time you get.
Accessory Work
Every minute, on the minute, for 5 minutes:
Sit-Ups x 10 reps or another sit up!