CrossFit Odyssey – CrossFit

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Meeting ID: 621 002 4813

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 #3 (No Measure)

Three sets of:

Hand Plank Shoulder Circles x 10 reps (clockwise)

Hand Plank Shoulder Circles x 10 reps (counterclockwise)

Hand Plank Knee-to-elbow x 15/30/45 seconds (right leg)

Hand Plank Knee-to-elbow x 15/30/45 seconds (left leg)

Reverse Snow Angle x 15/20/30 reps

Stretch Body Hold x 15/30/45 seconds

()

Weightlifting

Shoulder Press (1×5, 1×3, 1×1, 1×3, 1×2, 1×1, 2×8)

PERFORMANCE:

Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:

Strict (Shoulder) Press

Set 1 – 5 reps @ 75%

Set 2 – 3 reps @ 80%

Set 3 – 1 reps @ 85%

Set 4 – 3 reps @ 87%

Set 5 – 2 reps @ 90%

Set 6 – 1 rep @ 95%

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets) of:

Strict Press x 8 reps @ 80%

FITNESS:

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps @ 21X1

Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0

Station 3 – Suitcase Carry x 100 Meters (50 meters each side)

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

300/250 Meter Row

20 Single-Arm Dumbbell Push Presses (10 each; 55/35 lb DB)

20 Box Step-Overs with KB/DB Goblet Hold (24″/20″; 55/35 lb KB/DB)