MONDAY, 2/22/21

CrossFit Odyssey – CrossFit

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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 #3 (No Measure)

Three sets of:

Hand Plank Shoulder Circles x 10 reps (clockwise)

Hand Plank Shoulder Circles x 10 reps (counterclockwise)

Hand Plank Knee-to-elbow x 15/30/45 seconds (right leg)

Hand Plank Knee-to-elbow x 15/30/45 seconds (left leg)

Reverse Snow Angle x 15/20/30 reps

Stretch Body Hold x 15/30/45 seconds

Warm-up (No Measure)

One set of:

Perform 30 seconds each of the following movements…

*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Banded Squats

*Station 4 – Side Plank Hold

*Station 5 – Russian Step-Ups

Weightlifting

Back Squat (1X4, 1X3, 1X2, 1X1, 1XMAX)

Back Squat

* Set 1 – 4 reps @ 75%

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 85%

* Set 4 – 1 rep @ 90-95%

* Set 5 – Max Reps @ 80%

Rest 3 minutes between sets.

FITNESS:

Three sets of:

Single-Leg Hip Thrusts x 8-10 reps each @ 20X1

Rest 60 seconds

Tempo Front Squat x 3 reps @ 31X1

Rest 60 seconds

Med-Ball Pec Activation Walk x 60 seconds

Rest 60 seconds

Metcon

Metcon (Time)

For time:

50/35 Calories of Assault Bike

50 Thrusters (75/55 lbs) OR DB Thrusters

50 Toes to Bar OR V-Ups or Hanging Knee-UPS

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