Announcements
Please try to avoid 9am and 12:30 pm classes tomorrow as we will have a film crew filming. Please contact John of Ellie if you have questions or need to schedule a time to come in and we will make it happen!
CrossFit Odyssey – CrossFit
Join Zoom Meeting
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
Kari Pearce ABs #1 (No Measure)
:40 on / :20 off
– Mountain Climbers
– Hollow Hold
– Plank Walk Ups
– Superman’s
– Windshield Wipers
Warm-up (No Measure)
.
Three Sets:
Static Hang x 30-60 seconds (accumulate if needed)
Rest 15-20 seconds
Ring Hold in: Support x 20 seconds + Catch (bottom of dip) x 10 seconds
Rest 15-20 seconds
Wall Climbs x 2-4 reps
Rest 60 seconds
Metcon
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
FITNESS:
Complete as many rounds and reps as possible in 20 minutes of:
4 Strict Handstand Push-Ups or 8 Tempo Push-Ups @ 1111
8 Strict Pull-Ups
16 Kettlebell Swings
Strength/Skill
PERFORMANCE:
Three sets of:
Single-Leg Hip Bridge x 10-12 reps each leg @ 2012
Rest 30 seconds
Frog Pumps x 20 reps @ 1112
(focus on maximal contraction of your glutes during each 2-second hold at the top)
Rest 30 seconds
Hollow Hold x OR L-Sit Hold x 45-60 seconds (accumulated)
Rest as needed