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,
Push Presses and
Overhead Squats
Warm-up (No Measure)
.
– Elephant March x 20 (slow and controlled)
– Static Hang x 60-90 seconds
– Banded Good Mornings x 10 reps @ 2011 tempo
– Static Hang x 60-90 seconds
– Banded Good Mornings x 20 reps quickly
Weightlifting
Deadlift (1×8, 1×6, 1×4, 2×2, 1×1)
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest as needed
FITNESS:
Four sets of:
Prone Lying Banded Hamstring Curls x 20 reps @ 10X0
Romanian Deadlift x 6 reps @ 4011
Box Jump x 6 reps
(jump as high and land as soft as possible; then step down)
Rest 2 minutes
Metcon
Metcon (Time)
Three rounds for time of:
80 Double-Unders OR 30/20 Calories of Assault Bike
40 Kettlebell Swings (32/24 kg)
20 Alternating Reverse Lunges with KB Goblet Hold (32/24 kg)