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

Core #11 (No Measure)

3 sets of:

Ab Wheel Rollouts or Slideouts x 10/15/20 reps

Single Leg hip Bridge on Chairs (each leg) x 10/15/20 reps

Doggie Lateral Leg Lifts (each leg) x 10/15/20 reps

Hand Plank In & Outs w/ sliders x 10/15/20 reps

Supine Hamstring Curl w/sliders x 10/15/20 reps

Adductor Leg Lift (each leg) x 10/15/20 reps

Do not rest between sets
(https://www.youtube.com/watch?v=SOfYlfskEM4&feature=youtu.be)

Warm-up (No Measure)

Two Sets:

Dead Bugs x 10 @ 1515

Handstand Practice (freestanding or against a wall) x 60 seconds

Weightlifting

Shoulder Press (4×3-4)

Every two minutes, for 8 minutes (4 sets) of:

Strict Shoulder Press x 3-4 reps

Go as heavy as possible!

Push Press (4×3-4)

Every two minutes, for 8 minutes (4 sets) of:

Push Press x 3-4 reps

Metcon

Metcon (3 Rounds for time)

Every 6 minutes, for 18 minutes (3 sets) for times of:

500 Meter Row

50 Air Squats

25 Push-Ups