CrossFit Odyssey – CrossFit
Warm-up
6am Join Zoom Meeting
https://zoom.us/j/696976051?pwd=d3BhZzJKV1BXRldWZ1RKL3FOWStSZz09
Meeting ID: 696 976 051
Password: 415256
7am Join Zoom Meeting
https://zoom.us/j/826032637?pwd=clYyZ2Y5YUxZRWdpTEFvMnkvQWFGQT09
Meeting ID: 826 032 637
Password: 007545
12pm Join Zoom Meeting
https://zoom.us/j/551839735?pwd=MEJGWkN5K1lMZml3d2ZRQTJ2akJtQT09
Meeting ID: 551 839 735
Password: 620329
6pm Join Zoom Meeting
https://zoom.us/j/156921334?pwd=VHlIUENjckp3eE1wd3UrRGY0VHNhUT09
Meeting ID: 156 921 334
Password: 335011
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
Strength/Skill
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Strict DB/KB shoulder Press (right) x 8 reps @ 2111
Station 2 – Strict DB/KB shoulder Press (left) x 8 reps @ 2111
Station 3 – Single-Arm DB/KB Row (Left) x 8-10 reps @ 2111
Station 4 – Single-Arm DB/KB Row (Right) x 8-10 reps @ 2111
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 8 minutes of:
20 Jumping Lunges (or Alternating Reverse Lunges)
15 Kettlebell Swings
10 Push-Ups
OR
Complete as many rounds and reps as possible in 8 minutes of:
30 Double-Unders
10 Burpees Over the Dumbbells
3 DB Ground to Overhead each arm
Accessory Work
8 Minute Abs
Tabata
20 seconds work / 10 seconds rest
YOU TUBE VIDEO: https://youtu.be/FZOquEUZTvY