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 #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)