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

Warm-up (No Measure)

Two sets of:

Incline T Raises x 10 reps @ 2121

(face down, raising straight arms at 90 degrees)

Incline Y Raises x 10 reps @ 2121

(face down, raising straight arms at 45 degrees)

Incline I Raises x 10 reps

(face down, raising straight arms in front)

Two sets of:

Biceps Opening Curls x 5/5/5 reps

Rest as needed

Triceps Opening Extensions x 5/5/5 reps

Rest as needed

Weightlifting

Bench Press (1×1)

1-RM Bench Press

Take 20-30 minutes to build to today’s 1-RM Bench Press

FITNESS:

Every 90 seconds, for 18 minutes (3 sets) of:

Station 1 – Landmine Press (right) x 8 reps @ 2111

Station 2 – Landmine Press (left) x 8 reps @ 2111

Station 3 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111

Station 4 – Hollow Hold x 45 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

5 Strict Handstand Push-Ups

10 Ring Dips

15 Push-Ups

30 Double-Unders

Compare results to November 20, 2020.

FITNESS:

Complete as many rounds and reps as possible in 10 minutes of:

10 Calories of Assault Bike

10 L-Seated Dumbbell Presses

10 Stationary Dips

10 Push-Ups