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 #14 (No Measure)
3 sets of:
Side Hand/Elbow Plank Hip Taps x 10 reps
Elbow Plank Arch/Hollow x 10 reps
Skydivers x 10 reps
Hollow Body Crunches x 10 reps
Bent-over Reverse Crunches x 10 reps
Warm-up (No Measure)
PERFORMANCE:
Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Wall Climbs x 2-3
Followed by…
Three Rounds (not for “time” but without resting):
Burpee Broad Jumps x 3 (for max distance)
Reverse Run (back to your starting position)
Weightlifting
Deadlift (6X3)
Every 2 minutes, for 12 minutes (6 sets):
Deadlift x 3 reps @ 85% of 1-RM
FITNESS:
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Banded Lying Leg Curls x 20 reps @ 1010
Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010
Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
Metcon
Metcon (Time)
PERFORMANCE:
Five rounds for time of:
24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Box Jumps (24″/20″)
FITNESS:
Five rounds for time of:
18 Kettlebell Swings
12 Alternating Reverse Lunges with Kettlebell Goblet Hold
9/6 Calories of Assault Bike