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
Warm-up (No Measure)
400 Meter Run (nasal breathing only)
Banded Perfect Stretch x 60 seconds per side
Banded Lat Stretch x 60 seconds per side
400 Meter Run (nasal breathing only)
Over/Under Barbell x 6-8 reps each direction
Scap Ring Pull-Ups x 5 reps
Large Ring Swings x 5-7 rep
Weightlifting
Hang Clean (6 x 1+1)
Barbell Warm-Up (use an empty barbell and focus on positioning)
5 Clean Pulls
5 Muscle Cleans
5 Front Squats
5 Hang Clean
5 Cleans
Six sets of:
Hang Clean + Clean @ 70-75%
Rest as needed
Metcon
Metcon (4 Rounds for time)
Every 6 minutes, for 24 minutes (4 sets) for times:
25/18 Calories of Assault Bike
14 Alternating Pistols or 30 Air Squats
6/4 Muscle-Ups OR 8/6 Ring-Dips or Stationary Dips (Sub in 20 Russian KB Swings if you want to lay off the shoulders)