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 #7 (No Measure)

3 sets of:

Inch Worm Reach and Hold (3 seconds) x 5/10 reps

Side Crunches x 10/20 reps

Tuck Rocks x 20/40 reps

Side Plank (right and left) Forward/Backward Hips x 10/20 reps

Seated Straddled Leg Lift Hold x 5/10 seconds

Rest if necessary

Strength/Skill

Assault Bike/Row x 60 seconds (60-65% perceived effort)

Supinated Grip Static Hang x 60 seconds (accumulate if needed)

Inchworms x 5

Pronated Grip Static Hang x 60 seconds (accumulate if needed)

Perfect Stretch x 10 steps

Assault Bike/row x 45 seconds (70-75% perceived effort)

Plank Shoulder Taps x 30 seconds

Scapular Pull-Ups x 10-15 reps

Wall Climbs x 2-4 reps

Broad Jumps or Frog Jumps x 5-10 reps

Assault Bike/Row x 30 seconds (80-85% perceived effort)

Metcon

Metcon (8 Rounds for reps)

PERFORMANCE:

Against a 3-minute clock…

Row 500 Meters

Max Reps of Chest-to-Bar Pull-Ups

Rest 60 seconds, and then…

Against a 3-minute clock…

Run 400 Meters

Max Reps of Power Cleans (185/135 lbs)

Rest 60 seconds and repeat for a total of FOUR SETS of each couplet – total workout time will be 32 minutes.

Compare results to December 23, 2019.

FITNESS:

Against a 3-minute clock…

Row 500 Meters

Max Reps of Strict Pull-Ups

Rest 60 seconds, and then…

Against a 3-minute clock…

Run 400 Meters

Max Reps of Kettlebell Swings

Rest 60 seconds and repeat for a total of FOUR SETS of each couplet – total workout time will be 32 minutes