CrossFit Odyssey – CrossFit

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 #3 (No Measure)

Three sets of:

Hand Plank Shoulder Circles x 10 reps (clockwise)

Hand Plank Shoulder Circles x 10 reps (counterclockwise)

Hand Plank Knee-to-elbow x 15/30/45 seconds (right leg)

Hand Plank Knee-to-elbow x 15/30/45 seconds (left leg)

Reverse Snow Angle x 15/20/30 reps

Stretch Body Hold x 15/30/45 seconds
https://www.youtube.com/watch?v=xiAGtshh0DM

Strength/Skill

Every 30 seconds, for 3 minutes (3 sets) of:

Interval 1 – Full Support Hold on Low Rings x 20 seconds

Interval 2 – Catch Position Hold on Low Rings x 10 seconds

Every 60 seconds, for 4 minutes (2 sets) of:

Interval 1 – Donkey Kicks x 30 seconds effort

Interval 2 – Assault Bike x 30 seconds effort

Metcon

Metcon (Time)

PERFORMANCE:

Four rounds for time of:

400 Meter Run

20 Thrusters (75/55 lbs)

15 Toes to Bar

10 Dumbbell Box Step-Overs (50/35 lbs; 20″ box)

FITNESS:

Four rounds for time of:

400 Meter Run

20 Dumbbell Thrusters

20 V-Ups

10 Dumbbell Box Step-Overs