CrossFit Odyssey – CrossFit
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Meeting ID: 870 3734 3140
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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 #10 (No Measure)
5 sets of:
Single Arm Hand Plank x 10/15/30 seconds (each hand)
Single Leg Elbow Plank x 10/15/30 seconds (each side)
Side Plank on Elbow x 10/15/30 seconds (each side)
Hollow Body Hold Option x 10/15/30 seconds
Stretch Body Crunches x 10/15/30 reps
Warm-up (No Measure)
FITNESS:
Three sets (w/ empty barbell or PVC):
Overhead Squat x 5 reps (use a progressively narrower grip for every set)
Rest 15 seconds
Press from Behind the Neck x 5 (press from front if BTN is not possible)
Rest 15 seconds
Jumping Squats x 5 (barbell on back)
Rest 30-45 seconds
Weightlifting
Hang Snatch
PERFORMANCE:
Every 90 seconds, for 15 minutes (10 sets) of:
Hang Snatch + Overhead Squat
Build over the course of the 10 sets to today’s heavy.
FITNESS:
Three sets of:
Turkish Get-Ups x 2-3 reps each arm
Rest 45 seconds
Waiter’s Carry x 30 seconds each arm
Rest 45 seconds
Supine Ring or Barbell Rows x 8-10 reps @ 2111
Rest 45 seconds
L-Sit Hold x 45-60 seconds (accumulate the time)
Metcon
Metcon (Time)
PERFORMANCE:
Five rounds for time of:
6 Overhead Squats*
12 Toes to Bar
30 Double-Unders
*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken
FITNESS:
Five rounds for time of:
12/9 Calories of Assault Bike
12 Goblet Squats
24 V-Ups