FRIDAY, 5/8/2020

CrossFit Odyssey – CrossFit

5:30am 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

6:30pm ZOOM
https://us02web.zoom.us/j/87192947014?pwd=RGprcW54UVNoeEVDMjZsTGpmUysvUT09
Meeting ID: 871 9294 7014
Password: 195008

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)

30 seconds couch stretch each leg

30 seconds perfect stretch each leg

5 deep squat progressions

10 Scap Pushups

2 Rounds Glute Activation

10 donkey kicks each leg

10 fire hydrants each leg

10 air squats

Strength/Skill

Two sets of:

Bulgarian Split Squat x 20 reps @ 1010

(perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement; you can use a front or back-racked dumbbell or 2 dumbbells held at your sides for these, choose what you prefer and load it appropriately)

Rest 60 seconds between legs, and 2-3 minutes between sets.

Metcon

Metcon (Time)

For time:

800 Meter Run

15 Dumbbell Thrusters

15 Strict Push-Ups

12 Dumbbell Thrusters

12 Strict Push-Ups

9 Dumbbell Thrusters

9 Strict Push-Ups

800 Meter Run

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