MONDAY, 10/26/2020

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

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