CrossFit Odyssey – CrossFit
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Meeting ID: 870 3734 3140
Password: 784101
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