CrossFit Odyssey – CrossFit
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https://us02web.zoom.us/j/6210024813
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 #4 (No Measure)
3 sets of:
L-Sit Lifts on Box x 10/15/20 reps
Hand Plank Cross Knee-To-Elbow x 10 reps
Straight Body Crunch x 10/15/20 reps
Straddle Lifts on Box x 10/15/20 reps
Hand Plank Cross Knee-To-Elbow x 10 reps
Straight Body Crunch x 10/15/20 reps
Rest as needed
Warm-up (No Measure)
Mini-Band Activation x 10 steps/reps each
Monster Walk Forward + Backward
Lateral Step Left + Right
Squat
Clamshells Left + Right
Hip Bridge
Straight Leg Raises Left + Right
Skydivers
*Your glutes should be on fire!
Weightlifting
Back Squat (1X6, 3X3, 1X6)
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1: 6 reps @ 75% of 1-RM Back Squat
*Sets 2-4: 3 reps @ 85%
*Set 5: 6 reps @ 75%
FITNESS:
Every minute, on the minute, for 15 minutes (3 sets of each):
Station 1 – Left Leg Bulgarian Split Squat x 6-8 reps @ 31X1
Station 2 – Right Leg Bulgarian Split Squat x 6-8 reps @ 31X1
Station 3 – Kettlebell Windmill (Left) x 6 reps @ 4111
Station 4 – Kettlebell Windmill (Right) x 6 reps @ 4111
Station 5 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010
Metcon
Metcon (AMRAP – Rounds and Reps)
PERFORMANCE:
Complete as many rounds and reps as possible in 15 minutes of:
15 Wall Ball Shots (20/14 lbs)
10 Chest-to-Bar Pull-Ups
5 Burpee Box Jump-Overs (24″/20″)
FITNESS:
Complete as many rounds and reps as possible in 15 minutes of:
12 Wall Ball Shots
6 Strict Pull-Ups
12 Burpees