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 #12 (No Measure)

3 sets of:

Breakdancers with Push-Up x 60 seconds

Hand Plank Arch/Hollow x 10/15/20 reps

Hollow Roll to Tuck-Up or V-Up x 10/20/30 reps

Reverse Snow Angle x 20/30/40 reps

Rest 2 minutes
https://www.youtube.com/watch?v=ohwMtU4uQKU

Warm-up (No Measure)

Two Sets:

Burpee Broad Jumps x 2

Single-Arm Kettlebell Swing x 5 (left)

Single-Arm Kettlebell Snatch x 5 (left)

Single-Arm Overhead Kettlebell Carry x 25 yards (left)

Burpee Broad Jumps x 2

Single-Arm Kettlebell Swing x 5 (right)

Single-Arm Kettlebell Snatch x 5 (right)

Single-Arm Overhead Kettlebell Carry x 25 yards (right)

Burpee Broad Jumps x 2

Strength/Skill

PERFORMANCE:

Four sets of:

Deadlift x 3-5 reps @ 20X1

Rest 20 seconds

Tall Box Jumps x 5 reps

(land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition)

Rest 3 minutes

FITNESS:

Three sets of:

Deadlift x 6-8 reps @ 20X1

Rest 45 seconds

Strict Toes to Bar x 8-10 reps

Rest 45 seconds

Box Jumps x 6-8 reps @ 15X1

(jump as high as possible and land softly on the top of a box; step down and wait 4-5 seconds and repeat; the goal is to emphasize the speed and height of the jump, so take your time recovering and resetting between reps)

Rest 45 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE:

Complete as many rounds and reps as possible in 8 minutes of: 15 Kettlebell Swings (24/16 kg)

30 Double-Unders

FITNESS:

Complete as many rounds and reps as possible in 8 minutes of:

15 Kettlebell Swings (24/16 kg)

20 Jumping Lunges