CrossFit Odyssey – CrossFit

5:30 am ZOOM
https://us02web.zoom.us/j/83497718564?pwd=YWJlQzh5RVB0SnEyNzltaGJaY3ZVZz09
Meeting ID: 834 9771 8564
Password: 853944

7am ZOOM
https://us02web.zoom.us/j/826032637?pwd=clYyZ2Y5YUxZRWdpTEFvMnkvQWFGQT09
Meeting ID: 826 032 637
Password: 007545

8am ZOOM
https://us02web.zoom.us/j/86895095764?pwd=YXFiMk1UUWp6eC9Oc1pCalN2djJ5dz09
Meeting ID: 868 9509 5764
Password: 415374

9:30am ZOOM
https://us02web.zoom.us/j/89427672227?pwd=M0l2cms5Z1ZKVjhRTDVqdXBzeTBpdz09
Meeting ID: 894 2767 2227
Password: 050060

12:30pm ZOOM
https://us02web.zoom.us/j/82344900039?pwd=bytpVjYzK0xrZE1zNEw2VFdtdnBqZz09
Meeting ID: 823 4490 0039
Password: 205312

4:30pm ZOOM
https://us02web.zoom.us/j/82716152224?pwd=ZU9CWE9xZDRneUh1OGRsRDNXQTU4UT09
Meeting ID: 827 1615 2224
Password: 629251

5:30pm ZOOM
https://us02web.zoom.us/j/84395410806?pwd=VVN2OThUT3VyZXV5Myt4bHoydHc1Zz09
Meeting ID: 843 9541 0806
Password: 169804

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

Warm-up (No Measure)

Wall Slides x 10 @ 3030

Lunge Matrix x 3 steps per leg to each position (forward, lateral, reverse, bowler)

EMOM for 6 minutes (2 sets):

Minute 1 – Kneeling T-spine Rotations x 5 each

Minute 2 – Windmills x 5 reps each

Minute 3 – Plank Shoulder Taps x 30 seconds

Strength/Skill

Every 90 seconds, (3 sets) of:

Station 1 – 1-Arm DB Press (right) x 8 reps @ 2111 each arm

Station 2 – Reverse Snow Angels x 20 reps (slow & controlled)

Station 4 – 100-Suitcase Carry with Heavy KB/DB (50m each direction)

Metcon

Metcon (AMRAP – Reps)

Three sets for max reps of:

60 seconds of Dumbbell Lunges

60 seconds of Strict HS Push-Ups OR L-Seated DB Presses (5 each arm – keep switching whole 60 seconds)

60 seconds of Push-Ups

60 seconds of DB Rows

Rest 60 seconds