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 #3 (No Measure)

Three sets of:

Hand Plank Shoulder Circles x 10 reps (clockwise)

Hand Plank Shoulder Circles x 10 reps (counterclockwise)

Hand Plank Knee-to-elbow x 15/30/45 seconds (right leg)

Hand Plank Knee-to-elbow x 15/30/45 seconds (left leg)

Reverse Snow Angle x 15/20/30 reps

Stretch Body Hold x 15/30/45 seconds

Warm-up (No Measure)

Elephant March x 20 (slow and controlled)

*Set up your barbell with weights. This will be your hand hold. Hinge at the hip and place your feet behind the bar far enough that your back is flat with your knees bent. You should look like a table. Extend one knee at a time WITHOUT raising your hips! As you are going through the 20 reps, focus on gripping the ground with your feet and feeling the internal rotation of the hip as you extend that side. Make sure to squeeze your quad at the top.

Followed by…

Static Hang x 60-90 seconds

Banded Good Mornings x 10 reps @ 2011 tempo

Static Hang x 60-90 seconds

Banded Good Mornings x 20 reps quickly

Weightlifting

Deadlift (1×3, 5×3)

Take 12 minutes to build to…

Deadlift x 3 reps @ 85% of 1-RM

*score for 1 set at 85% in warm up

Metcon

Metcon (Time)

Five rounds for time of:

24 Kettlebell Swings (32/24 kg)

12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)

12 Box Jumps (24″/20) or Box Step-Ups with Kettlebell