CrossFit Odyssey – CrossFit

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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