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
Core #9 (No Measure)
3 sets of:
Tuck-Up x 10/15/20 reps
V-Up x 10/15/20 reps
Candlestick Raises x 10/15/20 reps
One Arm/One Leg Plank x 10/15/20 reps
Hand Plank Knee-To-Armpit x 10/15/20 reps
Low Push-Up Hold x max effort
Rest as needed
Warm-up (No Measure)
Banded Lat Stretch x 30-60 seconds per side
Banded Sampson Stretch x 30-60 seconds per side (https://www.youtube.com/watch?v=DlQM0Ye5bxA& )
Lateral Banded Walks x 30 seconds each direction
Scapular Pull-Ups x 10-15 reps
(Nasal Breathing Only)
30 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
20 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
10 Seconds Assault Bike
Over/Under Barbell x 3 reps in each direction
Three Sets:
1 Cluster* + 2-3 Thrusters (use light to medium weight barbell or dumbbells)
*A cluster is a clean straight into a thruster.
Weightlifting
Front Squat (1X2, 2X1, 1XMAX)
PERFORMANCE:
Every 2:30, for 10 minutes (4 sets):
Front Squat
*Set 1 – 2 reps @ 85%
*Set 2 – 1 rep @ 90%
*Set 3 – 1 rep @ 95%
*Set 4 – Max reps @ 85%
FITNESS:
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 15 seconds
Wall Sit Hold x 60 seconds
Rest 2-3 minutes
Metcon
Metcon (3 Rounds for time)
PERFORMANCE:
Every 5 minutes, for 15 minutes (3 sets) for times:
30/20 Calories of Assault Bike
20 Thrusters (95/65 lbs)
10 Bar-Facing Burpees
FITNESS:
Every 5 minutes, for 15 minutes (3 sets) for times:
30/20 Calories of Assault Bike
20 Dumbbell Thrusters
10 Burpees