CrossFit Odyssey – CrossFit
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https://us02web.zoom.us/j/81571212894?pwd=c3VkVzh1MTM1K2pBdUw2eTVINUNaUT09
Meeting ID: 815 7121 2894
Password: 888159
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)
Overhead Movement Prep
Strength/Skill
FITNESS AND PERFORMANCE:
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 OPTION:
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
Accessory Work
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
Seated Piked Double Leg Lift x 30 reps
Rest as needed
GETTING BACK FROM COVID-19
2000 meter Row
Back squat
5 @ 25%
5 @ 35%
5 @ 50%
5 @ 50%
5 @ 50%
Front squat
5 @ 25%
5 @ 35%
5 @ 50%
5 @ 50%
3 sets:
max reps strict pull ups
90 seconds rest
Core #1 – 2 sets of:
30 hollow body bounces
10 straight body ceiling crunches
10 tuck rock to tuck sits
10 hollow body twists
10 plank arch to hollow
10 limbo twists
CARDIO WOD
EMOM x 20:
MINUTE 1 – 7-10 burpees
MINUTE 2 – 15 air squats
MINUTE 3 – 10 push ups
MINUTE 4 – 5 strict pull ups
MINUTE 5 – 20 double unders/40 singles