CrossFit Odyssey – CrossFit
Join Zoom Meeting
https://us02web.zoom.us/j/81571212894?pwd=c3VkVzh1MTM1K2pBdUw2eTVINUNaUT09
Meeting ID: 815 7121 2894
Password: 888159
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