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MONDAY, 1/18/21

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 #11 (No Measure)

3 sets of:

Ab Wheel Rollouts or Slideouts x 10/15/20 reps

Single Leg hip Bridge on Chairs (each leg) x 10/15/20 reps

Doggie Lateral Leg Lifts (each leg) x 10/15/20 reps

Hand Plank In & Outs w/ sliders x 10/15/20 reps

Supine Hamstring Curl w/sliders x 10/15/20 reps

Adductor Leg Lift (each leg) x 10/15/20 reps

Do not rest between sets

Warm-up (No Measure)


Two Sets:

Bear Crawl or Wall Climb x 30-45 seconds

Russian Step-Ups x 10 each leg

Rest 30 seconds

Three Sets of:

Dumbbell Complex x 1

Rest 30-60 seconds

One Dumbbell Complex =

(start in plank)

Right Arm Row


Left Arm Row


Jump to standing

Dumbbell Clean

Front Squat x 2 reps

Push Press x 2 reps


Keep it Steady (Time)

Three rounds for time of:

800 Meter Run

10 Overhead Squats (155/105 lbs)

15 Burpees Over the Barbell

20 Toes to Bar

Three rounds for time of:

800 Meter Run

20 Goblet Squats

20 Burpees

20 V-Ups or Hanging Knee Raises

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