CrossFit Odyssey – CrossFit
Warm-up
YOU TUBE VIDEO:
https://youtu.be/j5UqnTZ27Q0
6am Join Zoom Meeting
https://zoom.us/j/696976051?pwd=d3BhZzJKV1BXRldWZ1RKL3FOWStSZz09
Meeting ID: 696 976 051
Password: 415256
7am Join Zoom Meeting
https://zoom.us/j/826032637?pwd=clYyZ2Y5YUxZRWdpTEFvMnkvQWFGQT09
Meeting ID: 826 032 637
Password: 007545
12pm Join Zoom Meeting
https://zoom.us/j/551839735?pwd=MEJGWkN5K1lMZml3d2ZRQTJ2akJtQT09
Meeting ID: 551 839 735
Password: 620329
6pm Join Zoom Meeting
https://zoom.us/j/156921334?pwd=VHlIUENjckp3eE1wd3UrRGY0VHNhUT09
Meeting ID: 156 921 334
Password: 335011
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
Warm-up (No Measure)
Kettlebell Ankle Pulse x 10 pulses per side
T-Spine Stretch on bench x 30 seconds
Wrist stretch x 30 seconds
Metcon
Metcon (Time)
PERFORMANCE:
“Jackie”-ish
For time:
800 Meter Run
50 DB Thrusters
30 Pull-Ups OR 15 DB Rows each arm
FITNESS:
For time:
800 meter Run
20 Burpees
40 DB Thrusters
Compare results to August 20, 2018.
Rest until relatively recovered, and then…
Strength/Skill
Three sets of:
8 Bulgarian Split Squats each leg @ 3111
Rest 45 seconds after each leg
8-10 Strict Handstand Push-Ups @ 2011 OR L-Seated Dumbbell Presses @ 2011
(if you aren’t capable of this rep scheme yet, break up your reps and try to accumulate 8-10 reps in 60 seconds or less)
Rest 90 seconds