CrossFit Odyssey – CrossFit
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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
Kari Pearce ABs 2 (No Measure)
9 MINUTE AMRAP (As Many Reps As Possible)
– 10 Burpees
– 10 V-Ups
– 10 Plank Walkouts
– 10 Reach Thrus (each side)
– 10 Seated Leg Lifts
Warm-up (No Measure)
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Every minute, on the minute, for 12 minutes:
Minute 1 – Handstand Hold Work x 34-45 seconds
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, kettlebells, sandbag, plates, whatever is challenging!)
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Metcon
Weightlifting
Metcon (Time)
For time:
10 Cleans @ 60% of 1-RM Clean
8 Cleans @ 65% of 1-RM
6 Cleans @ 70% of 1-RM
4 Cleans @ 75% of 1-RM
Use one barbell switching out your own plates. Move the barbell the fastest, most efficient way. Please note both your time and the load used.
Metcon
Strict Nicole (AMRAP – Rounds and Reps)
As many rounds and reps as possible in 20 minutes:
Run 400 Meters
Max Strict Pull-Ups
If you don’t have strict pull-ups then try this modification: Seated Strict Pull-Ups
This is a strict version of Nicole so instead of doing kipping pull-ups, you’ll be doing strict pull-ups. This workout is essentially testing strict pull-up endurance so be smart as to when you jump up onto the pull-up bar. Your set ends when you drop off the bar. Start off fast on your runs and then pull back with 100-150 meters left in your run to bring your heart rate down for your strict pull-ups. You can utilize any grip or do a mixture of grips throughout the workout!