CrossFit Odyssey – CrossFit
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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
Core #8 (No Measure)
2 sets of:
Standing Side Leg Lifts on Wall x 15/30/45 reps
Supine Piked Crunches x 10/20/30 reps
Hollow Body Lean on Wall x 15/30/45 seconds
Wall Slides x 10/20/30 reps
Support Hold or Swings on Chairs x 15/30/45 seconds
Warm-up (No Measure)
PERFORMANCE:
Burgener Warm-Up
Kettlebell Complex Warm-Up x 1 set each side
Single-Leg DL x 5
Single-Arm Swing x 5
Single-Arm Snatch x 5
Single-Arm Overhead Alternating Reverse Lunges x 5Barbell Complex Warm-Up
Weightlifting
Power Clean (10 X 2)
Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 2 reps
Build over the 10 sets to today’s heavy double.
FITNESS:
Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Bulgarian Goat Bag Swings x 10 reps @ 3011
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds
Metcon
Metcon (No Measure)
PERFORMANCE:
Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1 – 40 Double-Unders
Minute 2 – 20 Push-Ups
Minute 3 – 10 Toes to Bar
FITNESS:
Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1 – 12/8 Calories of Assault Bike
Minute 2 – 20 Push-Ups
Minute 3 – 40 seconds of Hollow Hold