CrossFit Odyssey – CrossFit
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https://us02web.zoom.us/j/81571212894?pwd=c3VkVzh1MTM1K2pBdUw2eTVINUNaUT09
Meeting ID: 815 7121 2894
Password: 888159
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