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
Warm-up (No Measure)
Three sets of:
10 Side Plank Reach-Throughs each side
20 Superman Punches
30 second Hollow Hold
Rest 30 seconds
then…
Single-Arm Hang from Bar x 10-15 seconds per side
Over the Shoulder Barbell Stretch x 30 seconds per side
Three sets of:
Static Ring Holds (in lockout/top position) x 15-20 seconds
Rest 10 seconds
Static Ring Holds (in catch/bottom position) x 5-10 seconds
Rest as needed
Weightlifting
Seated Unsupported Strict Press (5 x 2-3)
sit on a bench without back support and press the barbell from shoulder to overhead
Five sets of:
Unsupported Seated Strict Press x 3-4 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 15 minutes of:
Run 400 Meters
8 Strict Pull-Ups
12 Strict Handstand Push-Ups
Accessory Work
Every minute, on the minute, for 6 minutes:
Minute 1 – 8-10 Supine Ring Rows @ 2111
Minute 2 – 45 Second Prone Plank Hold