CrossFit Odyssey – CrossFit
Join Zoom Meeting
https://us02web.zoom.us/j/81571212894?pwd=c3VkVzh1MTM1K2pBdUw2eTVINUNaUT09
Meeting ID: 815 7121 2894
Password: 888159
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
Warm-up (No Measure)
PERFORMANCE and FITNESS:
Banded Scarecrow
Over-Under Drill
Kettlebell Movement Primer – Four sets (2 with each side) of:
Single-Arm Press (or Push Press) x 3 reps
Waiter Hold Alternating Reverse Lunges x 6 reps
Rest as needed
Power Clean (1 x 1)
PERFORMANCE:
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep
Build over the course of the 10 sets to today’s heavy.
FITNESS:
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Bulgarian Goat Bag Swings x 10 reps @ 3011
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 12 minutes of:
6 Power Cleans (135/95 lbs)
12 Front-Racked Alternating Reverse Lunges (135/95 lbs)
12 Bar-Facing Burpees
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
12 Dumbbell Power Cleans
12 Alternating Reverse Lunges with Dumbbells
12 Burpees
GETTING BACK FROM COVID-19
Core #5 – 3 sets of:
10 Seated Piked double leg lifts
5 tuck up to V-up complex
5 side plank hip circles each way
10 superman open and close
3 x 3 Hi hang clean to squat
4 x 4 hang clean to squat
5 x 5 clean to squat
*use very light weight all the way across emphasis on form and technique not weight
50 cal on bike or rower
CARDIO WOD
Five sets, increasing intensity each set, of:
50 Meter Run OR 10 Mountain Climbers
5 Burpees
5 Jumping Squats
Rest 30 seconds between sets
Rest 3 minutes
Five rounds for time of:
20 Jumping Lunges
15 Straight Leg Sit-Ups
100 Meter Run OR 30 Mountain Climbers