CrossFit Odyssey – CrossFit

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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 #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)

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Barbell Complex Warm-Up

FITNESS:

Two sets of:

Med-Ball Squats x 10 reps

Med-Ball Rotational Throws x 10 reps (left)

Med-Ball Rotational Throws x 10 reps (right)

Med-Ball Deadlifts x 10 reps

Med-Ball Alternating Step-Ups x 10 reps

Weightlifting

Hang Clean (4×2, 6x(1+1))

Every 90 seconds, for 6 minutes (4 sets):

Hang Clean x 2 reps @ 65-70% of 1-RM Clean

FITNESS:

Three to Four sets of:

Kettlebell Complex

*10 Bulgarian Goat Bag Swings

*10 Single-Arm Kettlebell Presses (each arm)

*10 Alternating Reverse Lunges with Goblet Hold

*10 Single Kettlebell Thrusters (hands on horns)

Rest 2 minutes

Metcon

Metcon (4 Rounds for time)

Every 4 minutes, for 16 minutes (4 sets) for times of:

20/15 Calories of Assault Bike

5 Cleans @ approximately 70-75% of your 1-RM

FITNESS:

Every 4 minutes, for 16 minutes (4 sets) for times of:

20/15 Calories of Assault Bike or Ski Erg

10 Dumbbell Burpee Deadlifts