CrossFit Odyssey – CrossFit
Warm-up
Join Zoom Meeting
https://us02web.zoom.us/j/81571212894?pwd=c3VkVzh1MTM1K2pBdUw2eTVINUNaUT09
Meeting ID: 815 7121 2894
Password: 888159
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)
Core #11 – 3 sets of:
Ab Wheel Rollouts or Slideouts x 10/15/20 reps
Single Leg hip Bridge on Chairs (each leg) x 10/15/20 reps
Doggie Lateral Leg Lifts (each leg) x 10/15/20 reps
Hand Plank In & Outs w/ sliders x 10/15/20 reps
Supine Hamstring Curl w/sliders x 10/15/20 reps
Adductor Leg Lift (each leg) x 10/15/20 reps
Do not rest between sets
Strength/Skill
Snatch (1X1)
PERFORMANCE:
Take 15 minutes to build to approximately 80% of your 1-RM Snatch
FITNESS:
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps
Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.
Metcon
Metcon (5 Rounds for time)
PERFORMANCE:
Every 5 minutes, for 25 minutes (5 sets) for max load:
500 Meter Row
5 Snatches
Your goal is to lift as much as possible over the course of the 25 snatch attempts. You can only take 5 attempts per set, so it’s important to make them count. You may increase or decrease loads as needed throughout the sets
FITNESS:
Every 5 minutes, for 25 minutes (5 sets) for times of:
500 Meter Row
25 Kettlebell Swings
Note weight of kettlebell used and time to complete each set.