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FRIDAY, 8/28/2020

CrossFit Odyssey – CrossFit

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Meeting ID: 621 002 4813


Joints/Tens (No Measure)


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)

Pronated Grip Hang from Bar x As Many Seconds as Possible

Two Sets:

Dragon Flags x 5

Table Turners x 10

Supinated Grip Hang from Bar x As Many Seconds as Possible


Three sets of:

Dumbbell Shoulder Press x 8 reps @ 2111

Rest 45 seconds

Supine Ring Rows x 8-10 reps @ 2111

Rest 45 seconds

Dumbbell Skull Crushers x 10-12 reps @ 2011

Rest 45 seconds

Strict Toes to Bar x 6-8 reps @ 2110

Rest 45 seconds


Metcon (Time)

Four rounds for time of:

60 Double-Unders OR 200 Meter Run

30 Kettlebell Swings (32/24 kg)

15 Ring Dips OR Stationary Dips

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