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FRIDAY, 4/2/21

CrossFit Odyssey – CrossFit

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Meeting ID: 621 002 4813


Joints/Tens (No Measure)


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

Warm-up (No Measure)

One set of:

Bench T-Spine Opener 60 seconds

Band Assisted Lat Stretch x 45 seconds per side

Band Assisted Hamstring Floss x 45 seconds per side

Glute Activation Series x 20 seconds on the rig/20 seconds off the rig x 2 sets each side

One set of:

Banded Monster Walks x 10 steps forward and backward

Banded Lateral Walks x 10 steps each direction

Three sets of:

Front-Racked Alternating Lunges x 16-20 reps @ 2011

(step forward to start each repetition and drive back to the starting position)

Rest 2 minutes


Three sets of:

Supinated-Grip Bent-Over Row x 8 reps @ 2111

immediately followed by…

Band-Resisted Straight-Arm Lat Pulldown x 10 reps @ 2020

immediately followed by…

Wall Sit Hold x 60 seconds

Rest 90 seconds


Metcon (6 Rounds for reps)

Against a 90 second running clock…

20/15 Calories of Assault Bike/25/20 cal row

Max Reps of Dumbbell Hang Squat Cleans

Rest 90 seconds and repeat for a total of SIX sets.

35-54: 50/35 lbs

55+: 35/20 lbs

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