CrossFit Odyssey – CrossFit

Join Zoom Meeting
https://us02web.zoom.us/j/6210024813
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

Warm-up (No Measure)

One Set:

Banded Dead Bug Iso Hold x 2 minutes

Banded Clamshell Hold x 1 minute per side

Forward Cross Crawl x 1 minute per side

Straight Leg Iso Raise x 1 minute per side

Cross Under Lunge x 1 minute per side

Fire Hydrant Iso Hold x 90 seconds per side

Weightlifting

Deadlift (1X8, 1X6, 1X4, 3X3)

PERFORMANCE:

Deadlift

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Sets 4-6 – 3 reps @ 80%

Rest as needed

FITNESS:

Every 90 seconds, for 18 minutes (3 sets):

Station 1 – Barbell Hip Thrusts x 8-10 reps @ 21X1

Station 2 – Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps @ 1010

Station 3 – Farmer’s Carry x 100 Meters

Station 4 – Prone Plank x 60 seconds

Metcon

Metcon (5 Rounds for time)

Every 4 minutes, for 20 minutes (5 sets) for times:

500 Meter Row

20 Walking Lunges with Kettlebell Farmer’s Carry (32/24 kg KBs)