CrossFit Odyssey – CrossFit

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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 #4 (No Measure)

3 sets of:

L-Sit Lifts on Box x 10/15/20 reps

Hand Plank Cross Knee-To-Elbow x 10 reps

Straight Body Crunch x 10/15/20 reps

Straddle Lifts on Box x 10/15/20 reps

Hand Plank Cross Knee-To-Elbow x 10 reps

Straight Body Crunch x 10/15/20 reps

Rest as needed

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Warm-up (No Measure)

Two sets of:

Medicine Ball Hamstring Curls x 10 reps

Hollow/Superman Swings on Pull-Up Bar x 8-10 reps

Scap Push-Ups x 5 reps + Perfect Push-Ups x 10 reps

Weightlifting

Deadlift (8×3)

PERFORMANCE:

Every 2 minutes, for 16 minutes (8 sets):

Deadlift x 3 reps @ 75% of 1-RM

FITNESS:

Every 90 seconds, for 18 minutes (4 sets):

Station 1 – Prone Lying Banded Hamstring Curls x 20 reps @ 1010

Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010

Station 3 – Superman Punches x 60 seconds

Metcon

Metcon (Time)

Four rounds for time of:

400 Meter Run

30 Kettlebell Swings (24/16 kg)