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 3 (No Measure)
Complete 3 rounds of each exercise before moving on to the next.
Level 1
:30 on/:15 off
– Rotating Planks
– Sit-Up Slides
– Crossbody Mountain Climbers
– Candlestick to Sit-Up
Level 2
:30 on/ :15 off
– Rotating Planks
– V-Sit Slides
– Crossbody Mountain Climbers
– Candlestick to Jump
Warm-up (No Measure)
.
Every minute, on the minute, for 8 minutes (2 sets each), complete:
Minute 1 – Bear Crawl x 45 seconds
Minute 2 – W-Holds x 5-7 @ 1313 tempo
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Static Hang x 30-45 seconds
Followed by…
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps
Weightlifting
Front Squat (6 X 1+1)
Six sets of:
Pause Front Squat @ 24X1 + Front Squat
Rest 2 minutes
Perform a controlled two-second descent, then hold at the bottom for four seconds before quickly driving up to the top, then breathe, brace and perform a front squat with no tempo restrictions. Build over the course of the six sets to your heaviest set possible within the tempo guidelines.
FITNESS:
Three sets of:
Single-Leg Hip Thrusts x 8-10 reps each @ 20X1
Rest 60 seconds
Tempo Front Squat x 3 reps @ 31X1
Rest 60 seconds
Med-Ball Pec Activation Walk x 60 seconds
Rest 60 seconds
Metcon
Metcon (Time)
For time:
50 Calories of Rowing
100 Wall Ball Shots (20/14 lbs)