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 #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
Warm-up (No Measure)
.
Two sets of:
60 Seconds Row
30 Seconds Reach Thrus
30 Seconds Pass Thrus in a Squat
60 Seconds Rowing
30 Seconds Banded Good Mornings
30 Seconds Banded Glute Bridges
Followed by…
60 Seconds Russian Kettlebell Swings (light)
Strength/Skill
Four sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds
Metcon
Metcon (Time)
For time:
100 Double-Unders
21 Deadlifts (205/145 lbs)
100 Double-Unders
15 Deadlifts
100 Double-Unders
9 Deadlifts
FITNESS:
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings