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 #13 (No Measure)
2 sets of:
Hand Plank Arm Scratchers x 10 reps
Elbow Plank Oblique Crunches x 10 reps
Hollow Body Flutter Kicks x 30seconds
Tuck Rocks (fast) x 30 reps
Warm-up (No Measure)
.
Two Sets:
Kettlebell Halos x 6 (3 each direction, nice and slow)
Alternating Single-Arm Kettlebell Snatches x 6
Two Sets:
Right Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6
Left Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6
Two Sets:
Right Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards
Left Arm Kettlebell Windmills x 5 + Waiter Carry x 20 yards + Front Rack Carry x 20 yards
Weightlifting
Clean (8 X 1.1)
Every 2 minutes, for 16 minutes (8 sets) of:
Clean x 1.1
(rest 5-10 seconds between singles)
Build over the course of eight sets to today’s heavy double.
FITNESS:
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Ab-Wheel or Barbell Rollouts x 8-10 reps @ 3020
Rest 60 seconds
Pallof Side Step x 5 reps each side
Rest 60 seconds
Metcon
Metcon (Time)
Complete rounds of 21, 15 and 9 reps for time of:
Power Cleans (135/95 lbs)
Chest-to-Bar Pull-Ups