CrossFit Odyssey – CrossFit

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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

Warm-up (No Measure)

Band Distracted Hip Flexor Stretch x 45 seconds per side

(while in this position, bring your arms overhead and reach back for a few pulses)

Thoracic Rotation Drill x 10 rotations

Two Sets:

Leg Reach x 16 reps (8 per leg)

Bent-Over DB Reverse Flies x 20 reps (use very light weight)

Squat Rock x 30 seconds

Metcon

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE and FITNESS:

Complete as many rounds and reps as possible in 30 minutes of:

500 Meter Row

40 Double-Unders

300-Foot Farmer’s Carry (32/24 kg KBs)

20 Dumbbell Thrusters (35/25 lbs)

10 Strict Knees to Elbows

GETTING BACK FROM COVID-19

Tabata bike or Row

Core #4 – 3 sets of:

10 L sit liftS on box

10 plank cross knee 2 elbow

10 straight body crunches

10 straddle lift on box

10 plank cross knee 2 elbows

10 straight body cruncesh

9 sets of pullups with 1 minute rest set a number and do that for all 9 sets

Back Squat

5 @ 25%

5 @ 35%

5 @ 50%

5 @ 50%

5 @ 50%

Front Squat

5 @ 25%

5 @ 35%

5 @ 50%

5 @ 50%

CARDIO WOD

Two Sets of:

Leg Reach x 16 reps (8 per leg)

Bent-Over DB Reverse Flies x 20 reps no weight

Squat Rock x 30 seconds

Every 4 minutes, for 24 minutes (3 sets) of:

Station 1 = 50 Running Man Line leaps + 30 v-ups + 20 Air Squats

Station 2 = 50 Jumping Jacks + 30 Down Ups