CrossFit Odyssey – CrossFit
Warm-up
Join Zoom Meeting
https://us02web.zoom.us/j/81571212894?pwd=c3VkVzh1MTM1K2pBdUw2eTVINUNaUT09
Meeting ID: 815 7121 2894
Password: 888159
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)
Core #8 – 2 sets of:
15 Standing side leg lifts on wall
10 supine piked crunches
15 second hollow body lean on wall
10 wall slides
15 support hold swings on boxes
Two Sets:
20 Banded Good Mornings
5 Russian Step-Ups each leg
40-50 meters Overhead Carry w/ Barbell
Strength/Skill
PERFORMANCE
Four sets of:
Deadlift x 4-6 reps @ 31X1
Rest 20 seconds
Tall Box Jumps x 10 reps
(jump high, land soft, then step back down)
Rest 3 minutes
FITNESS:
Four sets of:
Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Russian Step-Ups x 10 reps each leg
Rest 45 seconds
Push-Ups x 15-20 reps @ 2011
Rest 45 seconds
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 10 minutes of:
15/10 Calories of Assault Bike
10 Power Cleans (95/65 lbs)
20 Front-Racked Alternating Reverse Lunges (95/65 lbs)
FITNESS:
Complete as many rounds and reps as possible in 10 minutes of:
15/10 Calories of Assault Bike
15 Kettlebell Swings
20 Goblet Hold Alternating Reverse Lunges
GETTING BACK FROM COVID-19
Snatch!
3 Sets light weight of:
Hi hang x 2 + OHS x 1
4 sets build weight:
hang x 2 + 1 x OHS
5 Sets of:
Snatch + 1x OHS
Build to today’s heavyish with good technique
THEN…
50-40-30-10 db/bb curls
10-20-30-40-50 KBS (32/24kg)