CrossFit Odyssey – CrossFit

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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 #10 (No Measure)

5 sets of:

Single Arm Hand Plank x 10/15/30 seconds (each hand)

Single Leg Elbow Plank x 10/15/30 seconds (each side)

Side Plank on Elbow x 10/15/30 seconds (each side)

Hollow Body Hold Option x 10/15/30 seconds

Stretch Body Crunches x 10/15/30 reps

Warm-up (No Measure)

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Perform 30 seconds each of the following movements…

*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Banded Squats

*Station 4 – Side Plank Hold

*Station 5 – Russian Step-Ups

Move through this with as little rest between movements as possible.

Weightlifting

Back Squat (1X5, 1X3, 1X1, 1X5, 1X3, 1X1)

Every 3 minutes, for 18 minutes (6 sets):

Back Squat

*Set 1 – 5 reps @ 70-75%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 80-85%

*Set 4 – 5 reps @ 75-80%

*Set 5 – 3 reps @ 80-85%

*Set 6 – 1 rep @ 85-90%

FITNESS:

Three sets of:

Narrow-Stance Heels-Elevated Squats x 8-10 reps @ 4011

(feet hip width apart and toes forward; elevate heels 1-2 inches; use a barbell or hold dumbbells at sides and touch head of dumbbell to the ground outside the foot)

Rest 30-45 seconds

Alternating Front-Racked Kettlebell Lunges x 16-20 reps @ 2011

Rest 30-45 seconds

Hollow Body Hold x 60 seconds

Rest 2 minutes

Metcon

Metcon (No Measure)

Every minute, on the minute, for 16 minutes (4 sets):

Station 1 – 20 Speed Skaters – aka, “Heidens”

Station 2 – 20 Wall Ball Shots (20/14 lbs)

Station 3 – 15 Toes to Bar

Station 4 – 45-Second Front-Leaning Rest on Rings