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 #11 (No Measure)

3 sets of:

Ab Wheel Rollouts or Slideouts x 10/15/20 reps

Single Leg hip Bridge on Chairs (each leg) x 10/15/20 reps

Doggie Lateral Leg Lifts (each leg) x 10/15/20 reps

Hand Plank In & Outs w/ sliders x 10/15/20 reps

Supine Hamstring Curl w/sliders x 10/15/20 reps

Adductor Leg Lift (each leg) x 10/15/20 reps

Do not rest between sets

Warm-up (No Measure)

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

Jerk Balance x 3 reps

Immediately followed by…

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

Tall Jerks x 3 reps

Focus here is on PERFECT mechanics. Pause in the receiving position and check that you are perfectly balanced and your feet are where you want them to be before recovering.

FITNESS:

Two Sets each side:

Windmills x 5 (slow and controlled)

Half-Kneeling Windmills x 5 (Forearm to floor, if possible. Otherwise, try to touch your fingers to toes.)

Followed by…

6 Turkish Get-Ups each side

(partition reps as needed)

Weightlifting

Split Jerk (2×2, 5×1)

Every 2 minutes, for 14 minutes (7 sets):

Split Jerk

FITNESS:

Every minute, on the minute, for 16 minutes (4 sets) of:

Station 1 – Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111

Station 2 – Hollow Rock or Hold x 45 seconds

Station 3 – Dumbbell Z-Press x 8-10 reps @ 2111

Station 4 – Tall Box Jumps x 5 reps

(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds to complete your 5 reps if done properly

Metcon

Metcon (AMRAP – Rounds and Reps)

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

6 Strict Pull-Ups

12 Alternating Dumbbell Snatches (50/35 lbs)

12 Single-Arm Dumbbell Push Presses (50/35 – Left Arm)

12 Single-Arm Dumbbell Push Presses (50/35 – Right Arm)