CrossFit Odyssey – CrossFit

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Meeting ID: 621 002 4813

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 #11 (No Measure)

3 sets of:

Ab Wheel Rollouts or Slideouts x 10/15/20 reps

Single Leg hip Bridge on Chairs (each leg) x 10/15/20 reps

Doggie Lateral Leg Lifts (each leg) x 10/15/20 reps

Hand Plank In & Outs w/ sliders x 10/15/20 reps

Supine Hamstring Curl w/sliders x 10/15/20 reps

Adductor Leg Lift (each leg) x 10/15/20 reps

Do not rest between sets

Warm-up (No Measure)

Tabata x 2 sets each of: (20 seconds work followed by 10 seconds rest = 1 set)

– Single-Arm Plank

– Alternating Lateral Lunges

– Side Plank

– Air Squats

– Hollow Hold or Rock

– Plank Shoulder Taps

– V-Ups

– Bear Crawl

– Frog Jumps

– Wall Climbs

Metcon

Metcon (Time)

PERFORMANCE:

For time:

800 Meter Run

immediately followed by…

Eight rounds of:

4 Power Cleans (135/95 lbs)

6 Alternating Reverse Lunges (135/95 lbs)

8 Shoulder to Overhead (135/95 lbs)

immediately followed by…

800 Meter Run

FITNESS:

For time:

800 Meter Run

immediately followed by…

Eight rounds of:

4 Single-Arm Kettlebell Snatches

6 Alternating Reverse Lunges with Kettlebell Overhead

8 Single-Arm Kettlebell Push Presses (alternate arms each full round)

immediately followed by…

800 Meter Run