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 #9 (No Measure)
3 sets of:
Tuck-Up x 10/15/20 reps
V-Up x 10/15/20 reps
Candlestick Raises x 10/15/20 reps
One Arm/One Leg Plank x 10/15/20 reps
Hand Plank Knee-To-Armpit x 10/15/20 reps
Low Push-Up Hold x max effort
Rest as needed
Warm-up (No Measure)
.
Two sets of:
20 Second Banded Clam Shell Iso Hold (right)
10 Seconds Banded Clam Shells
20 Second Banded Clam Shell Iso Hold (left)
10 Seconds Banded Clam Shells
20 Second Banded Fire Hydrant Iso Hold (right)
10 Seconds Banded Fire Hydrants
20 Second Banded Fire Hydrant Iso Hold (left)
10 Seconds Banded Fire Hydrants
60 Seconds Rest
Take 2-3 sets to load your bar for Part A, practicing 5-7 reps at each weight until you get to your working weight. Rest 30-60 seconds between sets.
Three Sets:
Row Sprint Start + 5 strokes (10 strokes total)
Quick Release Foot Strap & Dismount AQAP into 20 Mountain Climbers
Rest 20-30 seconds
Metcon
Metcon (Time)
PERFORMANCE:
Three rounds for time of:
15 Deadlifts (225/155 lbs)
15 Toes to Bar
FITNESS:
Three rounds for time of:
30 Kettlebell Swings
20 Jumping Lunges
Rest until relatively recovered, and then…Rest until relatively recovered, and then…
Strength/Skill
Three sets of:
Posted Single-Leg Deadlifts x 8-10 reps each @ 3011
Rest 60 seconds
Barbell Glute Bridges x 6-8 reps @ 20X1
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds