CrossFit Odyssey – CrossFit

Join Zoom Meeting
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

Core #4 (No Measure)

3 sets of:

L-Sit Lifts on Box x 10/15/20 reps

Hand Plank Cross Knee-To-Elbow x 10 reps

Straight Body Crunch x 10/15/20 reps

Straddle Lifts on Box x 10/15/20 reps

Hand Plank Cross Knee-To-Elbow x 10 reps

Straight Body Crunch x 10/15/20 reps

Rest as needed

Warm-up (No Measure)

Three sets of:

Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115

Med Ball Rotating Slams (Right) x 10 Reps

Rest as needed

Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115

Med Ball Rotating Slams (Left) x 10 Reps

Rest as needed

Strength/Skill

PERFORMANCE:

Deadlift x 15 reps @ 2011

Rest 15-20 seconds

Handstand Push-Ups x Max Reps

Rest 2 minutes

Deadlift x 10 reps @ 2011

Rest 15-20 seconds

Handstand Push-Ups x Max Reps

Rest 2 minutes

Deadlift x 5 reps @ 2011

Rest 15-20 seconds

Handstand Push-Ups x Max Reps

FITNESS:

Three sets of:

Romanian Deadlift x 6-8 reps @ 3011

Rest 45 seconds

Push-Ups x 10-15 reps @ 21X1

Rest 45 seconds

Alternating Reverse Lunges with DBs x 20 @ 1010

Rest 45 seconds

Side Plank x 45 seconds each

Rest 45 seconds

Metcon

Metcon (4 Rounds for reps)

PERFORMANCE

Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Box Jumps (24″/20″ – jump up, step down)

10 Push Press (115/75 lbs)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

FITNESS:

Against a 2-minute running clock, complete as many reps as possible of:

10 Single-Arm Dumbbell or Kettlebell Snatch (Left Arm)

10 Single-Arm Dumbbell or Kettlebell Snatch (Right Arm)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.”