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 #5 (No Measure)

3 sets of:

Seated Piked Double Leg Lifts x 10/15/20 reps

Tuck-Up to V-Up Complex x 5/10/15 reps

Side Hand Plank w/ Hip Circles x 5/10/15 reps

Superman Open/Close x 10/15/20

Warm-up (No Measure)

.

Barbell Complex Warm-Up

Weightlifting

Hang Clean (10 x (1+1))

Every 2 minutes, for 20 minutes (10 sets):

Hang Clean + Clean

Loading per set (by %): 55, 60, 65, 70, 75, 80, 85, 85+, 85+, 85+

Metcon

Metcon (Time)

For time:

1000 Meter Row

50 Pull-Ups

25 Hang Squat Cleans (115/75 lbs)