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 2 (No Measure)
9 MINUTE AMRAP (As Many Reps As Possible)
– 10 Burpees
– 10 V-Ups
– 10 Plank Walkouts
– 10 Reach Thrus (each side)
– 10 Seated Leg Lifts
Warm-up (No Measure)
.
Three Sets:
Strict Press from Behind the Neck x 3
Push Press x 6
Overhead Hold Alternating Reverse Lunges x 6
Rest 30 seconds
Weightlifting
Shoulder Press (2X8)
Take 15 minutes to establish an 8-RM…
Strict Overhead Press
Rest until the running clock reaches 18:00, and then…
Every 3 minutes, for 6 minutes (2 sets) of:
Strict Overhead Press x 8 reps @ 90% of today’s 8-RM
FITNESS:
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Dumbbell JM Press x 10-12 reps @ 2111
Station 2 – Prone Lying Banded Hamstring Curls x 30 reps @ 1010
Station 3 – Tempo Push-Ups x 15 reps @ 1111
Station 4 – Zottman Curls x 10-12 reps @ 3110
Metcon
Metcon (Time)
Four rounds for time of:
400 Meter Run
15 Push Presses (115/75 lbs)