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
Kari Pearce #5 (No Measure)
Level 1
:20on/ :10off
Hollow Rocks
Arch Rocks
Rest 1:00 then
6 MIN AMRAP
6 Burpees
12 Reverse Crunches with a Twist (6 each)
18 Alternating Tuck Up (9 each)
Level 2
:30 of each back and forth
Hollow Rocks
Arch Rocks
Rest 1:00 then
6 MIN AMRAP
6 Burpees
12 Reverse Crunches with a Twist (6 each)
18 Walking V-Ups (9 each)
Weightlifting
Shoulder Press (1×5, 1×4, 1×3, 1×2, 4×1)
Every 2 minutes, for 16 minutes, complete:
Strict Press
Set 1: 5 reps @ 50%
Set 2: 4 reps @ 60%
Set 3: 3 reps @ 70%
Set 4: 2 reps @ 75%
Set 5: 1 rep @ 85-90%
Set 6: 1 rep @ 90-95%
Set 7: 1 rep @ 95-100%
Set 8: 1 rep @ 102%
Snatch (6x(2+1))
Every 2 minutes, for 12 minutes (6 sets):
Snatch Lift-Off x 2 + Snatch
Sound mechanics are a priority so only build to a safe load
Metcon
Metcon (Time)
For time:
40/30 Calorie Assault Bike
20 Ground to Overhead
At the 10 minute mark . . .
For time:
40/30 Calorie Assault Bike
40 Alternating Dumbbell Snatch
At the 20 minute mark . . .
For time:
40/30 Calorie Assault Bike
60 Wall Ball Shots