CrossFit Odyssey – CrossFit
Join Zoom Meeting
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 #5 (No Measure)
Level 1
:20on/ :10off
Hollow Rocks
Arch Rocks
Rest 1:00 then
6 MIN AMRAP
6 Burpees
12 Reverse Crunches with a Twist (6 each)
18 Alternating Tuck Up (9 each)
Level 2
:30 of each back and forth
Hollow Rocks
Arch Rocks
Rest 1:00 then
6 MIN AMRAP
6 Burpees
12 Reverse Crunches with a Twist (6 each)
18 Walking V-Ups (9 each)
Warm-up (No Measure)
Mini-Band Activation x 10 steps/reps each
Monster Walk Forward + Backward
Lateral Step Left + Right
Squat
Clamshells Left + Right
Hip Bridge
Straight Leg Raises Left + Right
Skydivers
*Your glutes should be on fire!
Weightlifting
Back Squat (3×2, 3×4)
PERFORMANCE:
Every 2:30, for 15 minutes (6 sets):
Back Squat
*Sets 1-3 = 2 reps @ 88-90%
*Sets 4-6 = 4 reps @ 80-83%
The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.
FITNESS:
Every 90 seconds, for 18 minutes (3 sets each) of:
Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
(place front foot on a platform approximately 2-4″ higher than back foot)
Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps @ 31X1
Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010
Station 4 – Reverse Snow Angels x 15 reps @ 2020
Metcon
Metcon (Time)
PERFORMANCE:
Three rounds for time of:
21 Thrusters (95/65 lbs)
21 Toes-to-Bar
FITNESS:
Three rounds for time of:
21 Dumbbell Thrusters
21 V-Ups