CrossFit Odyssey – CrossFit

Join Zoom Meeting
https://us02web.zoom.us/j/6210024813
Meeting ID: 621 002 4813

Warm-up

core: 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 #8 (No Measure)

2 sets of:

Standing Side Leg Lifts on Wall x 15/30/45 reps

Supine Piked Crunches x 10/20/30 reps

Hollow Body Lean on Wall x 15/30/45 seconds

Wall Slides x 10/20/30 reps

Support Hold or Swings on Chairs x 15/30/45 seconds

Warm-up (No Measure)

.

PERFORMANCE:

Every 90 seconds for 6 minutes (4 sets):

Close Grip Overhead Squat x 5 reps

FITNESS:

Every 90 seconds for 6 minutes (4 sets):

Shrimp Squats x 5 each leg

(Start in the bottom of a lunge with the shoelaces of your rear foot on the ground in plantar flexion. Lunge out of the bottom without using your back leg! You can hold your back foot up with your hand so just your knee is on the floor if you have the mobility to do so.)

Weightlifting

Front Squat (1X3, 1X2, 3X1, MAX)

PERFORMANCE:

Every 2 minutes, for 12 minutes (6 sets):

Front Squat

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – Max Reps @ 80%

*Mind your tempo (@ 6211)! Read this for more on what that means and why we use it

Metcon

Metcon (Time)

For time:

1200 Meter Run

100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)

800 Meter Run

100-Foot Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)

400 Meter Run