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 #1 (No Measure)
:40 on / :20 off
– Mountain Climbers
– Hollow Hold
– Plank Walk Ups
– Superman’s
– Windshield Wipers
Warm-up (No Measure)
.
Elephant March x 20 (slow and controlled)
*Set up your barbell with weights. This will be your hand-hold. Hinge at the hip and place your feet behind the bar far enough that your back is flat with your knees bent. You should look like a table. Extend one knee at a time WITHOUT raising your hips! As you are going through the 20 reps, focus on gripping the ground with your feet and feeling the internal rotation of the hip as you extend that side. Make sure to squeeze your quad at the top.
Followed by…
Static Hang x 60-90 seconds
Banded Good Mornings x 10 reps @ 2011 tempo
Static Hang x 60-90 seconds
Banded Good Mornings x 20 reps quickly
Weightlifting
Deadlift (5×2)
Take 12 minutes to build to…
Deadlift x 2 reps @ 90% of 1-RM
Every 2 minutes, for 10 minutes (5 sets):
Speed Deadlift x 2 reps @ 80%
FITNESS:
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – 60 seconds of Kettlebell Sumo Stiff-Legged Deadlifts @ 1010
Station 2 – 60 seconds of Prone Banded Hamstring Curls @ 2010
Station 3 – 60 seconds of Supine Ring Rows @ 2111
Station 4 – 60 seconds of Ab-Wheel Roll-Outs @ 3011
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
FITNESS:
Five rounds for time of:
12 Dumbbell Deadlifts (touch one head of DB to ground)
9 Dumbbell Front Squats
6 Dumbbell Push Press