CrossFit Odyssey – CrossFit
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https://us02web.zoom.us/j/6210024813
Meeting ID: 621 002 4813
Warm-up
CORE: 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 #11 (No Measure)
3 sets of:
Ab Wheel Rollouts or Slideouts x 10/15/20 reps
Single Leg hip Bridge on Chairs (each leg) x 10/15/20 reps
Doggie Lateral Leg Lifts (each leg) x 10/15/20 reps
Hand Plank In & Outs w/ sliders x 10/15/20 reps
Supine Hamstring Curl w/sliders x 10/15/20 reps
Adductor Leg Lift (each leg) x 10/15/20 reps
Do not rest between sets
Warm-up (No Measure)
Two Sets:
5-Pull Row Sprint Start (3/4, Half, 3/4, Full, Full)
5 Strokes at your projected pace for “Christine”. Focus on calm breathing.
Quick Release
Deadlifts x 3
Box Jumps x 3
*Practice speedy transitions throughout
Rest 30-60 seconds
Metcon
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
FITNESS:
Three rounds for time:
500 Meter Row
21 Kettlebell Swings
12 Burpees
Compare SCORE results to July 16, 2020.
Rest until relatively recovered, and then…
Strength/Skill
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds