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://us02web.zoom.us/j/84863155027?pwd=M1FlbE00VzFVNkg2d1E4WThienQ0Zz09
Meeting ID: 848 6315 5027
Password: 315847
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
Metcon
Metcon (3 Rounds for reps)
Every minute, on the minute, for 10 minutes (5 sets) of:
Station 1 = 10 Down Ups + Max Reps of Half Burpees
Station 2 = Rest
Immediately followed by…
Every minute, on the minute, for 10 minutes AMRAP (5 sets) of:
Station 1 =
5 Dumbbell Deadlifts
+ 5 Dumbbell Hang Cleans
+ 5 Dumbbell Push Press*
(you can use a KB!)
Station 2 = Rest
*You will complete as many rounds and reps possible within the minute for this portion. When it is time to work again you will start where you finsihed in the previous minute.
Immediately followed by…
Every minute, on the minute, for 5 minutes (5 sets) of:
30 Double-Unders (60 singles)
+ Max Reps of Air Squats
Immediately followed by…
Every minute, on the minute, for 5 minutes (5 sets) of:
20 Alternating Single-Leg V-Ups or 15-20 Sit Ups