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 #2 (No Measure)
Core #2
Two sets, for time, of:
Hand Plank Shoulder Tap x 50 reps
Push-Up x 10 reps
Elbow Plank x 30 seconds
Push-Up x 10 reps
Hand Plank Shoulder Tap x 50 reps
Rest 60 seconds
Warm-up (No Measure)
.
Every Minute on the Minute for 6 minutes (2 sets):
Station 1 – Parallette Shoot-Throughs x 3-5 reps
Station 2 – Hip Bridges x 10 @ 20X2
Station 3 – Paloff Side Steps x 4-5 each side
.
Weightlifting
Shoulder Press (5 x 4, 1 x max)
Every 3 minutes, for 15 minutes (5 sets):
Strict Overhead Press x 8 reps
*Sets 1-2: 90-95% of 8-RM from last week
*Sets 3-4: 85-90% of 8-RM
*Set 5: Max Reps @ 85% of 8-RM
*Note: If you do not know your 8-RM Strict Overhead Press, find that today instead of doing these sets.
FITNESS:
Five sets of:
Dumbbell Z-Press x 8-10 reps @ 2111
Rest 60 seconds
Band-Resisted Lat Pulldowns x 15 reps @ 1111
(rotate hands from pronated to supinated as you pull down)
Rest 60 seconds
Metcon
J.T. Strict (Time)
PERFORMANCE
“Strict JT”
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push-Ups
FITNESS:
Complete as many rounds and reps as possible in 9 minutes of:
9 Dumbbell Push Presses
9 Push-Ups
18 Mountain Climbers