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