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 #5 (No Measure)
Level 1
:20on/ :10off
Hollow Rocks
Arch Rocks
Rest 1:00 then
6 MIN AMRAP
6 Burpees
12 Reverse Crunches with a Twist (6 each)
18 Alternating Tuck Up (9 each)
Level 2
:30 of each back and forth
Hollow Rocks
Arch Rocks
Rest 1:00 then
6 MIN AMRAP
6 Burpees
12 Reverse Crunches with a Twist (6 each)
18 Walking V-Ups (9 each)
Warm-up (No Measure)
.
Three sets of:
Static Ring Holds (in lockout/top position) x 15-20 seconds
Rest 10 seconds
Static Ring Holds (in catch/bottom position) x 5-10 seconds
Rest as needed
AT HOME OPTION:
20 second plank hold
10 seconds rest
10-15 seconds low plank hold
rest as needed
Weightlifting
Six sets of:
Unsupported Seated Strict Press x 2-3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Build to today’s 3-RM.
AT HOME OPTION:
You can either do this with DBs and do 6 sets to failure (depending upon how heavy your DBs are – if they are very light aim for 15-20 reps, if you have heavy, aim for 2-5 reps)
NO EQUIPMENT OPTION:
Two Rounds of:
45 seconds handstand practice
rest 45 seconds
12 Pushups
rest 45 seconds
6 Side Plank Crunches each side
rest 45 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 12 minutes of:
4 Bar Muscle-Ups
8 Toes to Bar
12 Dumbbell Push Presses (55/35 lbs)
FITNESS:
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Pull-Ups
8 Hanging Leg or Knee Raises
12 Dumbbell Push Presses
NO EQUIPMENT OPTION:
Complete as many rounds and reps as possible in 12 minutes of:
4 Pull-ups OR Handstand Pushups OR Pushups
8 V-Ups
12 Burpees