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
Kari Pearce ABs #1 (No Measure)
:40 on / :20 off
– Mountain Climbers
– Hollow Hold
– Plank Walk Ups
– Superman’s
– Windshield Wipers
Warm-up (No Measure)
.
Three Sets:
Single Arm Hang from Bar x 10-15 seconds per side
Alternating Plank to Pike Toe Taps x 20 reps
Russian Baby Makers x 10
100 meter run (or shuttle run)
Rest as needed
.
Strength/Skill
PERFORMANCE:
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-Unders OR 10 Calories of Assault Bike
10 Alternating Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges (55/35 lbs)
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)