CrossFit Odyssey – CrossFit
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https://us02web.zoom.us/j/6210024813
Meeting ID: 621 002 4813
Warm-up
KARI: 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
Core #14 (No Measure)
3 sets of:
Side Hand/Elbow Plank Hip Taps x 10 reps
Elbow Plank Arch/Hollow x 10 reps
Skydivers x 10 reps
Hollow Body Crunches x 10 reps
Bent-over Reverse Crunches x 10 reps
Warm-up (No Measure)
.
Pronated Grip Hang from Bar x As Many Seconds as Possible
Two Sets:
Dragon Flags x 5
Table Turners x 10
Shuttle Runs x 4 cones (1st set forward/backward; 2nd set lateral shuffles)
Supinated Grip Hang from Bar x As Many Seconds as Possible
.
Weightlifting
Split Jerk (6X1)
Every 2:30, for 15 minutes (6 sets):
Split Jerk x 1 rep
*Set 1 – 1 rep @ 75%
*Set 2 – 1 rep @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 95%
FITNESS:
Every minute, on the minute, for 15 minutes (3 sets) of:
Station 1 – Landmine Press x 8 reps @ 2111 (Left Arm)
Station 2 – Landmine Press x 8 reps @ 2111 (Right Arm)
Station 3 – Landmine Row x 8 reps @ 2111 (Left Arm)
Station 4 – Landmine Row x 8 reps @ 2111 (Right Arm)
Station 5 – L-Sit x 30-40 seconds
(accumulate time with 10s on, 5-10s off)
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 15 minutes of:
5 Strict Handstand Push-Ups or 10 Dumbbell Push Presses
10 Burpees
20 Kettlebell Swings (24/16 kg)