CrossFit Odyssey – CrossFit

Join Zoom Meeting
https://us02web.zoom.us/j/6210024813
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 #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

Warm-up (No Measure)

Waiter Carry + Suitcase Carry x 100 meters (switch hand positions at 50 meters)

Two Sets each side:

Windmills x 5 (slow and controlled)

Half-Kneeling Windmills x 5 (Forearm to floor, if possible. Otherwise, try to touch your fingers to toes.)

6 Turkish Get-Ups each side

(partition reps as needed)

Three Rounds (not for “time” but without resting):

Burpee Broad Jumps x 3 (for max distance)

Reverse Run (back to your starting position)

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:

15 Calories of Rowing

12 Deadlifts (155/105 lbs)

9 Hang Power Cleans (155/105 lbs)

6 Shoulder to Overhead (155/105 lbs)

FITNESS:

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:

12 Calories of Rowing

12 Kettlebell Swings

12 Goblet Squats

12 Single-Arm Kettlebell Push Presses

BOTH:

You don’t have to perform this with a partner. If you don’t have a partner, simply use a 1:1 work:rest ratio.