CrossFit Odyssey – CrossFit
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https://us02web.zoom.us/j/87037343140?pwd=Ti9pU0tsTjJpSUdreHVCRkptVUN1UT09
Meeting ID: 870 3734 3140
Password: 784101
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 #9 (No Measure)
3 sets of:
Tuck-Up x 10/15/20 reps
V-Up x 10/15/20 reps
Candlestick Raises x 10/15/20 reps
One Arm/One Leg Plank x 10/15/20 reps
Hand Plank Knee-To-Armpit x 10/15/20 reps
Low Push-Up Hold x max effort
Rest as needed
Metcon
Metcon (Time)
PERFORMANCE:
Every minute, on the minute, for 20 minutes (4 sets):
Station 1 = 15 Power Snatches (95/65 lbs)
Station 2 = 15 Toes to Bar
Station 3 = 15 Single Dumbbell Box Step-Overs
Station 4 = 15 Shoulder Presses (95/65 lbs)
Station 5 = 30 Air Squats
Immediately followed by…
Two rounds for time:
15 Power Snatches (95/65 lbs)
15 Toes to Bar
15 Single Dumbbell Box Step-Overs
15 Shoulder Presses (95/65 lbs)
30 Air Squats
FITNESS:
Every minute, on the minute, for 20 minutes (4 sets):
Station 1 = 16-20 Single-Arm DB Snatches
Station 2 = 15-20 V-Ups
Station 3 = 15 Single Dumbbell Box Step-Overs
Station 4 = 16 Single-Arm DB Shoulder Presses (8 each arm)
Station 5 = 30 Air Squats
Immediately followed by…
Two rounds for time:
20 Single-Arm DB Snatches
20 V-Ups
15 Single Dumbbell Box Step-Overs
16 Single-Arm DB Shoulder Presses (8 each arm)
30 Air Squats