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
Warm-up (No Measure)
Static Hang x 3 minutes in as few sets as possible
Two Sets:
Bear Crawl x 20 steps forward + 20 steps backward
Dead Bugs x 20 reps
Lateral Lunges or Cossack Squats x 20 reps
Scapular Push-Ups x 10 + Plank Toe Touches x 20
Russian Baby Makers x 10
Rest 60 seconds
Metcon
Metcon (Time)
FOR TIME:
*Step 1*
Pick one with its corresponding distance:
*Assault Bike 250/200 Calories
*Row 5,500/5,000 Meters
*Run 3.1 Miles or 5000 Meters
*Ski Erg 250/200 Calories
*Concept 2 Bike Erg 11,000/10,000 Meters
*Step 2*
Pick your next movement grouping…
*Option 1 = 5 Burpees + 10 Air Squats
*Option 2 = 8 Dumbell Clean and Jerks
*Option 3 = 10 Strict Handstand Push Ups
*Step 3*
When the clock begins, perform your step 1 exercises for time.
Every 3 Minutes, you will perform one set of your step 2 option.
So when the clock reaches 3, 6, 9, 12, 15….. you will get off your machine and perform 1 round of the Option 1, 2 or 3 each time until you finish the distance.
CARDIO WOD
Cardio Only: warm up and then Pick one
*Assault Bike 250/200 Calories
*Row 5,500/5,000 Meters
*Run 3.1 Miles or 5000 Meters
*Ski Erg 250/200 Calories