CrossFit Odyssey – CrossFit

Join Zoom Meeting
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