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:

Rotational Med Ball Throws x 10 reps (right side)

Rotational Med Ball Throws x 10 reps (left side)

Rotational Kneeling Med Ball Throws x 10 reps (right side; 2:41 in video)

Rotational Kneeling Med Ball Throws x 10 reps (left side)

Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)

Rest as needed

Gymnastics Skills Warm-Up

Every minute, on the minute, for 6 minutes:

Minute 1 – Nose-to-Wall Handstand Hold x 30 seconds

Minute 2 – Strict Ring Pull-Ups x 4-8 reps

Minute 3 – Double Kettlebell Overhead Walk x 50′

Deadlift (1×8, 1×6, 1×4, 1×2, 1×1)

Deadlift

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 2 reps @ 80%

*Set 5 – 1 rep @ 85%

Rest as needed

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

15 Toes-to-Bar

30 Thrusters (light – under 65/45)

45 Double-Unders (45 seconds of DU practice or singles)

Accessory Work

Optional!

Three rounds, not for time:

10 GHD Sit-Ups

10 Dumbbell Renegade Rows*

(Renegade Rows = Row Left, Push-Up, Row Right)