FRIDAY, 2/19/21

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

CORE #1 (No Measure)

Two sets of:

Hollow Body Bounce x 60 reps

Straight Body Ceiling-reaching Crunches x 10 reps

Tuck Rock to Tuck Sit x 10 reps

Hollow Body Side-to-side Rocks x 10 reps

Hand Plank Arch/Hollow x 10 reps

Limbo Twist x 10 reps

Warm-up (No Measure)

Against a running clock…

Leg Reach x 16 reps (8 per leg)

Banded Triceps Stretch x 45 seconds per side If no band just pull arm back and down (see video)

Bent-Over DB Reverse Flies x 20 reps (use very light weight) (if no DB use shoes!)

When the running clock reaches 5:00…

Two sets (w/ nasal breathing only) of:

Bird Dogs x 45-60 seconds

Kettlebell Sumo Deadlifts x 10-15 reps (light) (If no weight, just do toe touches)

Row or Assault Bike x 45-60 seconds (or 5-10 burpees)

Goblet Hold Thrusters x 10 reps

(if no weights, do squat jumps)

Rest 60 seconds

Strength/Skill

Every 90 seconds, for 18 minutes (4 sets) of:

Station 1 – Barbell Hip Thrust x 10 reps @ 2112

(if no weight, do glute bridges)

Station 2 – Tempo Push-Ups x 15 reps @ 1111

Station 3 – Band Pull-Aparts x 30 reps @ 1010

(if no band do 1-arm planks 30 seconds each arm)

Metcon

Metcon (Time)

For time:

36 Kettlebell Swings

36 V-Ups

24 Kettlebell Swings

24 V-Ups

12 Kettlebell Swings

12 V-Ups

*if no weight, do lunges

POPULAR POSTS
Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.

START HERE.

fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.