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
Kari Pearce #5 (No Measure)
Level 1
:20on/ :10off
Hollow Rocks
Arch Rocks
Rest 1:00 then
6 MIN AMRAP
6 Burpees
12 Reverse Crunches with a Twist (6 each)
18 Alternating Tuck Up (9 each)
Level 2
:30 of each back and forth
Hollow Rocks
Arch Rocks
Rest 1:00 then
6 MIN AMRAP
6 Burpees
12 Reverse Crunches with a Twist (6 each)
18 Walking V-Ups (9 each)
Warm-up (No Measure)
With empty bar:
10 Front Rack Alternating Reverse Lunges, 5 Strict Press
3 Power Cleans, 3 Jerk Grip Overhead Squats
3 Front Squats, Press In Split Jerk Position
3 Squat Cleans, 3 Split Jerks
*Every new line means take a short break before moving to the next movements.
Weightlifting
Split Jerk (3X2, 4X1)
PERFORMANCE:
Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with a 2 second pause in the dip & 2 second pause in receiving
*Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk
*Sets 4-6 = 1 rep @ 85% of 1-RM Split Jerk
*This is week 5/8 in this cycle.
FITNESS
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1 – 60 Seconds of Ring Support Holds (accumulate 30 seconds at the top, and 30 seconds at the bottom)
Movement 2 – 60 Seconds of L-Sit Hold (or L-Sit Variant)
Movement 3 – 60 seconds of Handstand Hold (freestanding, nose to wall, or back to wall)
Metcon
Metcon (8 Rounds for reps)
Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Strict Handstand Push-Ups or L-Seated Dumbbell Presses
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Ring Dips or Stationary Dips
Rest 30 seconds