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 #8 (No Measure)

2 sets of:

Standing Side Leg Lifts on Wall x 15/30/45 reps

Supine Piked Crunches x 10/20/30 reps

Hollow Body Lean on Wall x 15/30/45 seconds

Wall Slides x 10/20/30 reps

Support Hold or Swings on Chairs x 15/30/45 seconds

Warm-up (No Measure)

Every Minute on the Minute 6 minutes (3 sets):

Even – 3-5 Perfect Parallette Shoot-Throughs

Odd – Banded Romanian Deadlifts x 20-30

Every Minute on the Minute 6 minutes (3 sets):

Even – 20 seconds Support on Rings (top of dip) + 10 seconds Hold in Catch Position (bottom of dip)

Odd – 3 single-leg jumps (box or broad) per leg

(Complete all three on one leg before switching focus on a perfect landing more than height/distance – flat foot + soft knee)

Metcon

Metcon (No Measure)

Every 2 minutes, for 30 minutes (3 sets) of:

Station 1 – 400 Meter Run

Station 2 – 10 Dumbbell Renegade Rows

(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

Station 3 – 500/400 Meter Row

Station 4 – 15 Burpee Box Jump-Overs (24″/20″)

Station 5 – 60 seconds of Front Leaning Rest