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 ABs 2 (No Measure)
9 MINUTE AMRAP (As Many Reps As Possible)
– 10 Burpees
– 10 V-Ups
– 10 Plank Walkouts
– 10 Reach Thrus (each side)
– 10 Seated Leg Lifts
Warm-up (No Measure)
Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Wall Climbs x 2-3
Weightlifting
Deadlift (5×3)
In 10 minutes build to:
Deadlift – 3 reps @ 75% of 1-RM Deadlift
Every 2 minutes, for 10 minutes (5 sets):
Speed Deadlift x 3 reps @ 65%
FITNESS:
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – 8 Left Leg Hip Thrusts @ 2011 + 30 second ISO Hold at Top
Station 2 – 8 Right Leg Hip Thrusts @ 2011 + 30 second ISO Hold at Top
Station 3 – 10 Ab-Wheel Rollouts @ 3021
Station 4 – 60 seconds of Front-Leaning Rest on Rings
Metcon
Metcon (2 Rounds for time)
Two sets for times of:
Row 750/600 Meters
20 Chest-to-Bar Pull-Ups OR 10 Strict Pull-Ups
40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg KBs)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio