THURSDAY, 4/9/2020

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

Three sets of:

DB or Barbell Z-Press x 8 reps @ 2011

Rest 45 seconds

Tempo Push ups x 8 reps @ 2222

Rest 45 seconds

Dumbbell Rear Delt Flies x 10-12 reps (light weight)

Rest 45 seconds

Ab-Wheel Rollout x 8-10 reps @ 3011

Rest 45 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

40 Double-Unders

10 Alternating KB/DB Snatches

10 Chest-to-Bar Pull-Ups/Chin over/20x ringrows or reverse rows/20x door pulls

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