CrossFit Odyssey – CrossFit
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Meeting ID: 870 3734 3140
Password: 784101
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 #6 (No Measure)
3 sets of:
Alternating Single Leg V-Up x 10/20/30 reps
Straight Leg Bottom Balance x 30/45/60 seconds
Elbow Plank x 30/45/60 seconds
Elbow Jack x 10/20/30 reps
Rest 2 minutes
Warm-up (No Measure)
Every 90 seconds for 9 minutes (2 sets):
Station 1 – 30 seconds Bear Crawl + 30 seconds Hollow Hold
Station 2 – 30 seconds per side of Paloff Hold Squats
Station 3 – Static Hang x 30-60 seconds (one set pronated, one supinated)
Weightlifting
Tempo Front Squat (5X3)
Tempo Front Squat
Every 3 minutes, for 15 minutes (5 sets) of:
3 reps @ 31X1
Build over the course of the 5 sets, reaching a heavy triple by the fourth set, and repeating that weight for the final set
FITNESS:
Every 90 seconds, for 18 minutes (3 sets each) of:
Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1 (place front foot on a platform approximately 2-4″ higher than back foot)
Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010
Station 4 – Reverse Snow Angels x 15 reps @ 2020
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
FITNESS:
For time:
500 Meter Row
50 Wall Ball Shots
500 Meter Row
*Compare ALL results to June 05, 2019.