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
Kari Pearce #4 (No Measure)
1:00 on each exercise
– Flutter Kicks
– Wall Walks
– Tap Crunches
– Floor Thrusters with Push-Up
– Rolling V-Up
Warm-up (No Measure)
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
Weightlifting
Bench Press (1X2)
Take 20 minutes to build to today’s 2-RM Bench Press
FITNESS:
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Bench Press x 8-10 reps @ 2111
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Station 3 – Ab-Wheel or Barbell Roll-Out x 8-10 reps @ 3011
Station 4 – Side Plank x 45 seconds each side
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 12 minutes:
12 Deadlifts (225/155 lbs)
12 Dumbbell Push Press (50/35 lbs)
12 Ring Dips
FITNESS:
Complete as many rounds and reps as possible in 12 minutes:
9 Dumbbell Push Presses
12 Push-Ups
15 Kettlebell Swings