CrossFit Odyssey – CrossFit
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https://us02web.zoom.us/j/6210024813
Meeting ID: 621 002 4813
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 #6 (No Measure)
3 sets of:
Alternating Single Leg V-Up x 10/20/30 reps
Straight Leg Bottom Balance x 30/45/60 seconds
Elbow Plank x 30/45/60 seconds
Elbow Jack x 10/20/30 reps
Rest 2 minutes
Warm-up (No Measure)
Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Wall Climbs x 2-3
Strength/Skill
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds
Metcon
Metcon (Time)
PERFORMANCE:
For time:
75 Double-Unders
25 Dumbbell Power Clean + 2 Alternating Reverse Lunges (50/35 lbs)
(1 repetition = DB Power Clean, keep DBs in Front-Racked position, reverse lunge left, then reverse lunge right)
75 Double-Unders
25 Dumbbell Power Clean + 2 Alternating Reverse Lunges (50/35 lbs)
75 Double-Unders