CrossFit Odyssey – CrossFit
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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 of:
Bench T-Spine Opener 60 seconds
Band Assisted Lat Stretch x 45 seconds per side
Band Assisted Hamstring Floss x 45 seconds per side
Glute Activation Series x 20 seconds on the rig/20 seconds off the rig x 2 sets each side
One set of:
Banded Monster Walks x 10 steps forward and backward
Banded Lateral Walks x 10 steps each direction
Three sets of:
Front-Racked Alternating Lunges x 16-20 reps @ 2011
(step forward to start each repetition and drive back to the starting position)
Rest 2 minutes
Strength/Skill
Three sets of:
Supinated-Grip Bent-Over Row x 8 reps @ 2111
immediately followed by…
Band-Resisted Straight-Arm Lat Pulldown x 10 reps @ 2020
immediately followed by…
Wall Sit Hold x 60 seconds
Rest 90 seconds
Metcon
Metcon (6 Rounds for reps)
Against a 90 second running clock…
20/15 Calories of Assault Bike/25/20 cal row
Max Reps of Dumbbell Hang Squat Cleans
Rest 90 seconds and repeat for a total of SIX sets.
35-54: 50/35 lbs
55+: 35/20 lbs