MONDAY, 5/18/2020

CrossFit Odyssey – CrossFit

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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

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