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

Warm-up (No Measure)

Two sets of:

Perform 30 seconds each of the following movements…

*Station 1 – Banded Palloff Hold Alternating Reverse Lunges

*Station 2 – Banded Lateral Monster Walk

*Station 3 – Banded Squats

*Station 4 – Side Plank Hold

Move through this with as little rest between movements as possible. It should take between 8-10 minutes in total and nasal breathing only.

Weightlifting

Back Squat (1×10, 1×8, 1×6, 2×4)

Back Squat:

Set 1 – 10 reps @ 60% of 1-RM Back Squat

Set 2 – 8 reps @ 65% of 1-RM Back Squat

Set 3 – 6 reps @ 70% of 1-RM Back Squat

Set 4 – 4 reps @ 75% of 1-RM Back Squat

Set 5 – 4 reps @ 80% of 1-RM Back Squat

Rest 2 minutes

Metcon

Metcon (No Measure)

Every 3 minutes, for 36 minutes (3 sets of each):

Station 1 – 30/20 Calories of Assault Bike

Station 2 – 20 Kettlebell Swings (24/20kg) + 30 Wall Ball Shots (20/10 lbs to 10′ target)

Station 3 – Run 400 Meters

Station 4 – 15 Chin-over-the-Bar Pull-Ups + 15 GHD Sit-Ups