CrossFit Odyssey – CrossFit
Join Zoom Meeting
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
Core #5 (No Measure)
3 sets of:
Seated Piked Double Leg Lifts x 10/15/20 reps
Tuck-Up to V-Up Complex x 5/10/15 reps
Side Hand Plank w/ Hip Circles x 5/10/15 reps
Superman Open/Close x 10/15/20
https://www.youtube.com/watch?v=d4BXWbj–rI
Warm-up (No Measure)
Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Wall Climbs x 2-3
Strength/Skill
PERFORMANCE:
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Tall Box Jumps x 6 reps
(land as high and soft as possible, then step down, reset and repeat – the goal is to jump as high as possible on every repetition)
Rest 3 minutes
FITNESS:
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Left)
Station 2 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Right)
Station 3 – 12 Seated Band-Resisted Rows** @ 2111
Station 4 – 45-60 seconds of L-Sit Holds (accumulate the time)
*You may perform this with a farmer’s handle, a heavy kettlebell or dumbbell, or a barbell. Perform the deadlift with your arm in the center of your body, and the carry with your arm at your side.
**Tie a band to a post approximately 12 inches off the ground, take a seated positon on the ground and focus on pulling your shoulder blades down and in to the spine throughout the pull.
Metcon
Metcon (Time)
For time:
800 Meter Run
20 Thrusters (95/65 lbs)
20 Ring Dips (SUB STATIONARY DIPS)
15 Thrusters
15 Ring Dips
10 Thrusters
10 Ring Dips
800 Meter Run