CrossFit Odyssey – CrossFit

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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 #4 (No Measure)

3 sets of:

L-Sit Lifts on Box x 10/15/20 reps

Hand Plank Cross Knee-To-Elbow x 10 reps

Straight Body Crunch x 10/15/20 reps

Straddle Lifts on Box x 10/15/20 reps

Hand Plank Cross Knee-To-Elbow x 10 reps

Straight Body Crunch x 10/15/20 reps

Rest as needed

Warm-up (No Measure)

Every 2 minutes, for 4 minutes (2 sets) of:

Jerk Balance x 3 reps

Every 2 minutes, for 4 minutes (2 sets) of:

Tall Jerks x 3 reps

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

FITNESS:

Every Minute on the Minute for 6 minutes (2 sets):

Station 1 – Parallette Shoot-Throughs x 3-5 reps

Station 2 – Glute Bridges x 10 @ 20X2

Station 3 – Paloff Side Steps x 4-5 each side

Weightlifting

Split Jerk (6 X 2)

Every 2 minutes, for 12 minutes (6 sets):

Behind The Neck Split Jerk

FITNESS:

Three sets of:

Seated Overhead Dumbbell Press x 10-12 reps @ 20X1

Rest 45 seconds

Supinated-Grip Bent-Over Barbell Rows x 10 reps @ 2111

Rest 45 seconds

Side Plank x 45 seconds each side

Rest 45 seconds

Metcon

Metcon (Time)

Five rounds for time of:

30 Air Squats

20 Kettlebell Swings (24/16 kg)

10 Strict Handstand Push-Ups or 15 Dumbbell Push Presses